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