Midcoast CrossFit – Midcoast Barbell
Clean Progressions Warm Up-Oly
-Power position to power clean
-Mid Knee to power clean
-Floor to power clean
-Floor to power clean plus front squat
Warm up with this sequence with the barbell; increase to a light weight.
Clean and Jerk Complex (OLY) (3-3-3-3-3)
1 Squat Clean and 2 Jerks
Build in weight focusing on proper form in the jerks.