CrossFit Bondi – BONDI BARBELL CLUB

Weightlifting

3 Pos Power Clean

1 * 3 @50%

1 *3 @ 60%

2 * 2 @ 70%

3 * 1 @ 80%

Clean Complex

Power Clean + Push Press + Split Jerk

1 * 3 @ 60%

1 * 3 @ 70%

1 * 2 @ 80%

3 * 1 @ 90%

Clean Pull

1 * 3 @ 100%

1 * 3 @ 110%

3 * 3 @ 120%

Metcon

Metcon (2 Rounds for time)

2 Rounds

20 Hang Squat Cleans (95/65)

1 Min Rest between rounds

Work has to be unbroken

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