CrossFit South Bend

A1) Clean Grip Muscle High Pull3 x 12-15 @ 31X2, rest 60s
A2) Dumbell Pull Over

3 x 12-15 @ 3201, rest 60s
B1) Close Grip Bench Press

3 x 8-12 @ 31X1, rest 30s

B2) Front Rack Step Up

3x 16-24, rest 30s controlled pace

B3) Bodyweight V-up (if you have been moving these easily at 30s, I want you to add a 1-2 sec pause at the top and a 1 sec controlled descent) ?

3x 30s, rest 30s

C) Clean Lat Complex

Every 2 minutes for 12 minutes 

1 Clean lift off to top of the knee, pause 1 count 

3 lat pullbacks with 1 count against thigh 

1 Clean High Pull from floor

*you’ll perform a warm up prior, most touches should be at a heavy but technically sound weight

D) Tall Clean Complex (changed up)

Every 2 minutes for 12 minutes 

1Tall Clean + 1 High Hang clean with a 3 second pause in the bottom of each clean

*you’ll perform a warm up prior, most touches should be at a heavy but technically sound weight