Midcoast CrossFit – Midcoast Barbell
Back Rack Lunge (8-8-8-8-8)
4 reps each leg, alternating.
Behind The Neck Jerk (2-2-2-2-2)
Stay lighter to moderate, using as a warm up for the clean and jerks.
Clean Progressions Warm Up-Oly (1-1-1)
-Power position to power clean
-Mid Knee to power clean
-Floor to power clean
-Floor to power clean plus front squat
Go through this sequence 3 times at light weight.
Clean and Jerk Complex (OLY) (1-1-1-1-1)
1 Squat Clean and 2 Jerks
Build in weight as you go.