CrossFit South Bend

A1) 

Clean Grip Muscle High Pull

3 x 9-12 @ 31X2, rest 60s 

A2)

Dumbell Pull Over

3 x 9-12 @ 3201, rest 60s
B1)

Close Grip Bench Press

3 x 4-8 @ 31X1, rest 30s

B2)
Front Rack Step Up

3x 12-16, rest 30s controlled pace

B3)

Bodyweight V-up

3x 30s, @ 20X1 – rest 30s

C)

Clean Lat Complex

Every 2 minutes for 12 minutes 

Clean Lift Off x 3 to the top of the knee

@ 31×2 

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

D)

Clean Off Blocks

Every 2 minutes for 12 minutes

1.1.1 Clean off Blocks – 3 second pause in the bottom of the clean – rest 10s between cleans

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