CrossFit Dark Side – Barbell Club
1: Metcon (No Measure)
Clean Warm Up – 3 Sets
Clean Lift Off
Clean Pull
Tall Clean
Squat Clean
2: CL Pull + HCL + CL (1:30 x 10 – 1 Set)
Clean Pull
Hang Squat Clean
Squat Clean
Drop barbell after HCL and reset before CL
3: Deficit Clean Pull (3-3-3)
Use top of jerk blocks or 25# plates for deficit
4: Enderton FSQ Complex (15:00 to build to a heavy complex)
Rep 1: 3 Second Pause In Bottom
Rep 2: Double Bounce
Rep 3: Front Squat