01/11/2020

CrossFit Dark Side – Barbell Club

1: Metcon (No Measure)

Hang Clean Warm Up – 3 Sets

Hang Clean Pull

Hang Clean High Pull

Tall Clean

Hang Squat Clean

2: Hang Clean (OTM 15:00 – 1 Rep)

Full Squat

3: Segmented Clean Pull (2-2-2)

Pausing at “1, Knee, Mid-Thigh then finish the pull

Record Heaviest Successful Lift

4: Paused Front Squat (15:00 To Find Heavy 1RM)

3 Second Pause in bottom.