CCX WEDNESDAY 24-11-21

Warm-Up: 2 Rounds

1:00 Clean Deadlifts

1:00 Front Rack Alt High Elbows

1:00 Push Press

1:00 Back Rack Elbows Up

1:00 Muscle Clean & Press

You don’t have to work for a solid minute on each*
Then Group Work on today’s lifts.
After Warm-up use the time to build to starting load for the power clean and push jerk.

Minutes 1-5 Complete

3 Power Clean & Push Jerk

Minutes 6-10 Complete

2 Power Cleans

Minutes 11-15 Complete

1 Deadlift

*Increase the load through the 15:00 EMOM*

Using the timing protocol of :20 Work / :10 Rest

First Complete – 27 Toes To Bar / Knee Raises

Then Complete 21 – 15 – 9

Deadlift & Bar Over Burpees

Finish With – 27 Toes To Bar / Knee Raises

*Suggested Loads – 100/65 – 80/55*