CrossFit Dark Side – Barbell Club
1: Metcon (No Measure)
Warm Up – 4 Sets
Clean Lift Off
Clean Pull
Power Clean
Tall Clean
Jerk Balance
Split or Push Jerk
2: PCL + CL + Jerk (OTM 15:00)
Power Clean
Squat Clean
Jerk
Drop the bar between PCL and CL
3: Press From Jerk Stance (3-3-3-3-3)
4: Front Squat (20 – 20 – 20)
20 – 50% of 1RM
Rest 1 – 2:00 Between Sets