A. Warm up

B. Mobility

C. Barbell warm up
Clean drops – from full extension
2×2 @ 1/4 squat depth
2×2 @ 1/2 squat depth
2×2 @ full squat depth

D. Squat Clean
2×3 @ 50%
2×3 @ 55%
Pause for 3 seconds BK & AK.

E. Front squats
Tempo @ 3:5:X:1
3×3 @ 60%
3×3 @ 65%

F. Split Jerk (from rack)
2×3 @ 55%
4×2 @ 65%
Focus on speed under the bar

G. Sand bag Good mornings
3×8 reps.
Source: Workout Of The Day


 
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Join the Fitness Community at CrossFit FSI here in Scottsdale!
 
It doesn't matter your skill level or athletic history, we can bring you in, meet you where you are and help you attain the goals you've set for yourself. CrossFit FSI is located inside HardWodder One near the Scottsdale Airpark in North Scottsdale
 
For More Information Contact:
 
Jason Archer
 
P | 480.442.0433
E | info@crossfitfsi.com
 
W | crossfitfsi.com
 

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