CrossFit D.E.C.K – CrossFit
Clean and Jerk warm up (No Measure)
3x
10 Front Squats
10 Cleans
10 Split Jerks
Push Press (10 Minute EMOM)
Work to heavy
1 x Power Clean
1 x Thruster
1 x Push Press
After 10th Round Rest 2 minutes
Split Jerk (10 Minute EMOM)
Work to heavy
1 x Power Clean
1 x Hang Squat Clean
1 x Front Squat
1 x Split Jerk
Clean and Jerk (8 Minutes 1 RM)
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