Weightlifting
Deadlift (5×5 @75-80% of your 1RM (15min) )
2-3 Warm up sets with light weights before the 1st working set
Squat Clean (Work up to a heavy single (7min) )
Metcon
Metcon (Time)
21-18-15-12-9-6-3 Reps for Time:
Lateral Bar Hop Burpee
Squat Clean @ 50% 1RM
Lateral Bar Hop Burpee
Squat Clean @ 50% 1RM
(21min cap)
If you don’t have a squat clean do 1 power clean + 1 Front squat for a 1 Squat Clean.
If you don’t have a squat clean do 1 power clean + 1 Front squat for a 1 Squat Clean.
CrossFit Juke Joint 