CoreFit:
A. Hang Squat Clean Technique - light loads - 10-15 minutes
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conditioning below
CrossFit
A. Squat Clean technique. moderate loads, really be tight and stable in bottom.
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5 minutes @ 90%
15 sit-ups
15 KBS - moderate
rest 2 minutes
4 minutes @ 95%
10 pull-ups (sub will be 5 controlled DB rows per arm)
10 hand release push-ups
rest 3 minutes
3 minutes @ 100%
5 burpees
5 goblet squats - moderate
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