02 Apr WEIGHTLIFTING

CrossFit Metric – Olympic Lifting

Power Clean (isometric hold) + Squat Clean
70% 2(2+2)
75% 3(2+2)

Rack Jerk (isometric hold)
70% x3
75% 4×3

Back Squat
80% 3×4

Finisher (4 rounds per partner 70 seconds on, 30 seconds off)
A.) Front Plank with weight (M 45lb, F 25lb)
B.) Hang from the rig

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