CrossFit Dark Side – Barbell Club
1: Metcon (No Measure)
Warm Up – CL&J Complex – 3 Sets
Clean Pull
Tall Clean
Pause Jerk Dip
Push Jerk w/ Pause in Catch
Split Jerk w/ Pause in Catch
2: PCL + HCL + PJ + SJ (1:30 x 10)
Power Clean
Hang Squat Clean
Push Jerk
Split Jerk
3: Deficit Clean Pull (3-3-3)
4: Press From Jerk Stance (15:00 To Find A Heavy 2RM)
Set your feet in a perfectt split jerk stance and then perform 2 Strict Presses.
Once locked on the 2nd rep recover your feet and lower the barbell down to shoulders