Jan ’21

Angel Oak CrossFit – Barbell

Warm-up

Clean Warm-up (No Measure)

A. 2:00 bike/row

B. Hamstring and FR stretch

C. 2x:10 banded pull aparts, 5 Hang Muscle Clean, 5 FSQ, 5, Push Jerks, 5 RDL, 30s hollow hold

Weightlifting

Power Clean + Press (1.1 x 4 Sets)

light/Mod build

Weightlifting

Clean Complex (Hang Clean + Split Jerk 2+1 x 6 – 8)

Rest 2

build to a heavy complex

Weightlifting

Clean Pull (3, 3, 3, 3)

*start at 100% of clean and build

Rest 1- 2