CFL #778

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds

5 lateral box step up R/L

5 single arm dumbbell push jerk R/L

10 single leg glute bridge R/L

10 single leg dumbbell RDL R/L

Olympic Lifting

Squat Clean and Jerk (25 to 30 min to Find 1 RM)

Metcon (Weight)

Once you find 1 RM SC&J, complete:

3 squat cleans + 1 jerk. Not TnG.

*Work to challenging weight but you should not fail any reps

*Anything over 75-80% is moving good weight for today

*Not TnG, But should be a drop and go…

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