Midcoast CrossFit – Oly
Front Rack Mobility-OLY (No Measure)
Squat Stretch in Rack
Elbow stretch in Rack
PVC Dislocates: Pass thru and halos
Clean Deadlift Stretch (No Measure)
Starting and first pull position stretch.
Split Jerk (behind the neck) (No Measure)
Warm up weight to work on getting elbows behind the ears and work on jerk foot work.
Clean, Front Squat, Jerk Complex (Work up to a heavy single. )
Clean + Front Squat + Jerk
Work up to a heavy single of the complex.
1 @ 95%
1 @ 90%
1 @ 85%