CrossFit Dark Side – Barbell Club
1: Metcon (No Measure)
Warm Up – Clean & Jerk
4 Sets
Clean Pull
Tall Clean
Hang Clean
Jerk Balance
Split Jerk
2: Pause CL + CL + HCL + Jerk (Every 1:30 / 15:00)
Pause Clean
Clean
Hang Clean
Jerk
3: Tempo Clean Pull (1-1-1-1-1)
5 Seconds Up
5 Seconds Down
4: PP + PJ + SJ (Build to a heavy complex)
1 Push Press
2 Push Jerks
3 Split Jerks