CrossFit Dark Side – Barbell Club
1: Metcon (No Measure)
Clean & Jerk Warm Up – 3 Sets
Clean Pull
Tall Clean
Jerk Balance
Press From Jerk Stance
Split Jerk
2: PCL + HCL + 2 Jerks (1:30 × 10)
1 Power Clean
1 Hang Squat Clean
2 Jerks
3: Segmented Clean Pull (3 x 2)
Pausing at “1, Knee, Mid-Thigh then finish the pull
Record Heaviest Successful Lift
4: Enderton FSQ Complex (15:00 To Find A Heavy Complex)
Rep 1: 3 Second Pause In Bottom
Rep 2: Double Bounce
Rep 3: Front Squat