CrossFit Bondi – BONDI BARBELL CLUB
Skill Work
Movement Prep
2 Rounds
1 Ring dip + 1 Knee Raise on Rings * 5 reps.
KB Side Bends * 10 each side. Slow and controlled.
KB Bottom Up Press * 8 a side
Jerk
Tall Jerk + Jerk Balance + Jerk + Press behind neck in split x 4
From Floor
Muscle Clean
Muscle Clean 3 * 2
Strength Work
Power Clean
8 Min to build heavy Power Clean for Day
Metcon
Metcon (Time)
3 Rounds of DT