Liftmore 4.7.16

07 Apr Liftmore 4.7.16

PSKC CrossFit – Liftmore (Olympic Lifting)

Warm-up

1: 1 x Push Press + 2 Push Jerks + 1 Split Jerk (Work up to a heavy single in 5 sets.)

Without setting the bar down perform:

1 x Push Press + 2 Push Jerks + 1 Split Jerk

Weightlifting

2: 2 Cleans + 1 Jerk from the Blocks (5 x 2)

Slightly Faster Weightlifting

3: Metcon (Weight)

10 Minute EMOM

A) 8 x Squat Good Morning (perform a good morning then drop into a squat and repeat)

B) 6 x Barbell Ab Roll-out