PG Crossfit – Barbell

1 rep Max clean & jerk test (Weight)

– 5 heavy high pulls (115%)

– 5 high-hang squat cleans (50%)

– 5 split or push jerks (50%)

Then, find your new 1 RM squat clean & jerk in 15 min

Front squat (70%) (No Measure)

Front squat (70%) 4×8

Accessory (No Measure)

– Sots press at the bottom (empty bar) 5×8

– Reverse GHD w/ 1 sec pause at the top 5×15

WORKOUT OF THE DAY