CrossFit Dark Side – Barbell Club
1: Metcon (No Measure)
Hang Clean Warm Up – 3 Sets
Clean Lift Off
Clean Pull
Tall Clean
Hang Squat Clean
2: Hang Clean (OTM 15:00 – 1 Rep)
3: Segmented Clean Pull (3-3-3)
Pausing at “1, Knee, Mid-Thigh then finish the pull
Record Heaviest Successful Lift
4: Pause FSQ + FSQ (15:00 To Build To A Heavy Complex)
Pause Front Pause
Front Squat