090719


Riptide CrossFit – Olympic Weightlifting

WARM-UP

7 MIN Dynamic Mobility.

OLYMPIC LIFTING

10 MIN.

Coach will lead class, w/naked barbell, through a review of the full complex.

Clean and Jerk Complex (Take 20 min to build to heavy complex.)

1 H.P.C. + 1 F. Squat + 1 Squat Clean + 1 Push Press + 1 Split Jerk

Clean Pull (6 x 3)

Build up to heavy 3…then perform all 6 sets at a heavy load.

Aim for the last 3 sets to be at your 1 RM or higher than your 1 RM clean.