CrossFit Dark Side – Barbell Club
1: Metcon (No Measure)
Warm Up – Clean & Jerk
4 Sets
Clean Pull
Power Clean
Tall Clean
Push Jerk
Jerk Balance
Split Jerk
2: PCL + CL + PJ + SJ (Every 1:30 / 15:00 (10 Sets))
Power Clean
Squat Clean
Push Jerk
Split Jerk
Drop and reset between PCL and CL
3: Pause Clean Pull (1-1-1-1-1)
10 Second Pause 1″ Off The Ground!!
4: Enderton FSQ Complex (Build to a heavy complex)
Rep 1: 3 Second Pause In Bottom
Rep 2: Double Bounce
Rep 3: Front Squat