CrossFit Bondi – BONDI BARBELL CLUB
Strength Work
Press
Every 30 Sec * 6
Push Press + Push Jerk + Split Jerk
Clean Complex
Every 30 Sec * 6
Power Clean + Front Squat + Split Jerk
High Hang Squat Clean
4 *2
(Building a heavy set)
Deficit Clean Pull
4 * 3 * 90%
(4″Deficit)
Metcon
Metcon (No Measure)
Bar Cycling
5 Min EMOM
6 Hang Power Cleans (135/95)
3 Hang Squat Cleans
1 Push Press