JSACF - Thursday

Thursday O-C 

Olympic - Cleans

Clean Complex 

6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Conditioning

10-9-8-7-6-5-4-3-2-1

Push Press 135/95#

Weighted Pistols 35/25# DB or KB

*100m after every round

*20 Abmat sit-ups every round

 

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Coach

JSA CrossFit, 187 Parker Ave, Manasquan, NJ, 08736, United States