Sept ’20
Angel Oak CrossFit – Barbell
Warm-up
Clean Warm-up (No Measure)
A. 500m row/1.2k bike
B. FR Stretch + Hamstrings
C. 2x:10 banded pull aparts, 5 Muscle Clean Pos 2, 10 FSQ, 10 RDL, 10 Hollow Rocks
Weightlifting
Split Jerk (5, 4, 3, 2, 1)
*8 min build to a solid 1
Weightlifting
Clean from Plates (5 x 2)
*bar sits just above the knee
*build
*fully extend!
