PSKC CrossFit – Liftmore (Olympic Lifting)


1: Clean Lift-Off + Clean + Jerk (5 sets @ 75% of max clean and jerk)

5 sets of:

3 Clean Lift-Offs + 1 Clean + 1 Jerk – work to a heavy complex for the day

*Clean Lift-Off is just the first pull. Good set up position, weight in the balls of the feet, pause briefly at the knee with vertical shins and weight in the heels and return the bar to the floor.

More Weightlifting

2: Back Squat (4 x 5 @ 75%)

Rest 2 Minutes between sets.

Slightly Faster Weightlifting

3: Metcon (Weight)

3 Rounds (Not For Time)

– 200m farmers carry (double kb)

– 90 second plank

– 10 Close Grip Overhead Squats (keep it as light as you need to to maintain external rotation in the shoulders… should be around jerk grip at the widest)

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