CrossFit Bondi – BONDI BARBELL CLUB
Strength Work
Movement Prep
2 Rounds
Pendlay Row x 10
KB windmills 5 a side
Hollow rocks 30 sec
Good Mornings (4 * 6)
Jerk
5 * Complex
Jerk Dip + Jerk + Jerk Dip + Jerk
Clean Complex
5 * Power clean + Push Jerk + Behind the neck Jerk + Jerk @85-85+%
Metcon
Metcon (2 Rounds for reps)
1 Max set of Power Cleans (135/95)
Rest
1 Max set of Hang Power Cleans (95/65)