CrossFit Bondi – BONDI BARBELL CLUB
Skill Work
DB Split Jerk
4 * 3/3 DB Split Jerk
Building Weight
Clean Complex
5 Sets every (90 Sec)
2 Hang Power Cleans + 1 Squat Clean
(Building Weight)
Then
4 * 1 Tempo Front Squats + 1 Split Jerk
(Building Weight)
(From Ground)
(3 Sec down/ 1 Up)
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)
Every 30 Sec * 5
3 Hang Power Cleans (95/65)
(Keep bar in hang Position not allowed to drop bar)