09/12/2020

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: Squat Clean and Jerk (OTM 15:00 – 1 Rep)

3: Pause Clean Pull (1-1-1-1-1)

10 Second Pause – 1 Inch off ground and then finish the pull

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