The Gym Lake Highlands – 1-CrossFit
Warm-up
Coach Led
Weightlifting
A. Clean Complex (Weight)
Hang Power Clean + Squat Clean
5x[2+1]
Get heavy
Front Squat (1×5 @ 75%
1×5 @ 77%
1×5 @ 80%
1×5 @ 85%)
Metcon
AMRAP 3 (AMRAP – Reps)
AMRAP 3
21 Power Clean 75/55
15 Power Snatch
9 Shoulder to Overhead
MAX OHS in remaining time
-Pace is ALL OUT! Do not be fooled by the light weight, these are unbroken, fast sets. Leave nothing in the tank.