CrossFit Bondi – BONDI BARBELL CLUB
Skill Work
6 Min EMOM
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk
6 Min EMOM
1 Squat Clean + 1 Push Jerk + 1 Split Jerk
Strength Work
1 RM Clean & Jerk
Spend 8 min to achieve 1 RM
Follow a scheme like
1 Rep @ 90%
1 Rep @ 95%
Then set a new PR
(If you mis re-attempt if you hit it add some more weight).
Do not re-establish your PR as you want a new PR
Metcon
Metcon (AMRAP – Rounds and Reps)
4 Min AMRAP
15 Wall Balls
1 Squat Clean @ 85%