CrossFit Bondi – BONDI BARBELL CLUB
Skill Work
Split Jerk Skill
Split Jerk Technique
3 Sets:
2 Tall Jerks
2 Pausing Split Jerks
Clean Complex
5 * Complex
Clean From Mid Knee + Front Squat + Jerk + Clean
Strength Work
Clean Complex
4 * Complex
Clean Deadlift with pause at Mid Knee + Clean Pull (2+3)
Metcon
Metcon (3 Rounds for time)
On the 3 Minutes * 3
7-5-3
Front Squat
Push Jerk
Power Clean
Rnd 1: 135/95
Rnd 2: 155/105
Rnd 3: 185/115