02/15/2020

CrossFit Dark Side – Barbell Club

1: Metcon (No Measure)

Clean & Jerk Warm Up – 3 Sets

Clean Pull

Tall Clean

Hang Squat Clean

Jerk Balance

Jerk Press

Split Jerk

2: CL Pull + HCL + 2 Jerks (1:30 x 10)

Clean Pull

Hang Squat Clean

2 Split Jerks

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

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

Record Heaviest Successful Lift

4: Enderton FSQ Complex (15:00 To Find Heavy Complex)

Rep 1: 3 Second Pause In Bottom

Rep 2: Double Bounce

Rep 3: Front Squat