CrossFit Bondi – BONDI BARBELL CLUB
Movement Prep
Clean Movement
3 Rounds
Single Arm Front Rack KB Hold Goblet Squat x 6 each side
Single arm KB Waiter Hold Box Step Up x 5 each leg
Flutter kicks x 30 sec
Skill Work
Jerk
Jerk Dip + Jerk Balance + Behind the neck Jerk + Jerk x 3 sets
Building
Complex
Clean Pull + Clean + Hang Clean + Jerk x 3
Heavy Single
Clean and jerk * 4
Build heavy for day
Metcon
Press
Max Reps Strict Press (95/65)
When reach max go for Push Press
When max out go for Push Jerk
(Not to drop bar)