Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Metcon (Weight)

Tall Clean + Hang Clean + Push Jerk

(1+1+1) x 4
*Use this to focus on speed under the bar.

B: Clean and Jerk (75%/1+1 – 4 sets)

C: Clean Pull (100% x 3 (5 sets))

D: Metcon (Time)

With a partner

Alternate each rep

100 power cleans – 135/95

Scale to keep bar moving

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