Warm-up
Hip mobility circuit
Slam-ball+Jump 20s on 40s off x3 sets
Strength
A.Power clean+Hang clean+Jerk in 15 min, build to a max
B.EMOMx10 2 power clean+1 push-press @70-80% of A
C1.Bench press 5×3, rest 10s
C2.Weighted pull-ups 5×5, rest 2 min
CrossFit Lite – September 22, 2023
Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean 3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans
