CrossFit Bondi – BONDI BARBELL CLUB
Weightlifting
Good Morings
Complex * 3
5 Good Mornings + 3 Behind Neck Strict Press
Clean Complex
Complex * 3
1 Power Clean + 1 Front Squat + Push Jerk + 1 Split Jerk
Squat Clean
8 Min EMOM
Odd: 2 Hang Squat Clean + Jerk
Even: 3 TnG Squat Cleans
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 (No Measure)
5 Min EMOM
7 Thrusters (75/55 lb)
7 Air Squats
7 Hang Power Cleans