June ’20

Angel Oak CrossFit – Barbell

Warm-up

Warm-up (No Measure)

3:00 bike/row

banded hamstring/FR stretch

2X: 5 muscle cleans, 10 FSQ, 10 banded pull aparts, 10 jumping lunges

Weightlifting

Clean from Plates (5 x 2)

*bar sits just above the knee
*build – POWER

Weightlifting

Clean Complex (1+1+2 x 6)

Clean + HPC + Split Jerk

Weightlifting

Rack Pulls (5, 5, 5, 5)

Set up bar at knees
*HEAVY, buil