Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
Power Clean + Push Jerk (1 Power Clean + 1 Push Jerk x 5 sets (@70% of 1RM)
* Complete a set every 1:30 *)
Metcon (3 Rounds for calories)
3 sets
3:30 AMRAP
400m Run
Max Calorie Assault Bike in remaining time
*Rest 1:30 between sets*