Oly

Beaverton Strength and Conditioning – CrossFit

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A: Muscle Clean (5×2)

*No rebend of lower body.

B: Power Clean (6×1)

Power Clean w/

2sec Pause at knee

*Start at 50% or 1RM PCL

*Build each set

*Focus is on position

C: Metcon (Weight)

12min EMOM

Power Clean + Power Jerk
*Build over the 12mins

D: Metcon (Weight)

Acc.

3 Rounds

10 DB RDL’s

s/s

3 Box Jumps w/ step down
s/s = superset