Behemoth CrossFit – Group Class
Hang Clean (x 1)
Take 15 minutes to work on the barbell complex below:
3-position clean (1st, 2nd and 3rd)
2-position clean (2nd position and 3rd)
Clean (3rd position/ground)
*Notes: Work the full squat to the best of YOUR ability.
Level 1: work the barbell skill and build as many quality reps of the complexes in 15 minutes. Loading isn’t as important as movement quality is
Level 2: Build to a “challenging” complex for the day in the 15 minutes
Clean (x 1)
Metcon (4 Rounds for reps)
Every 3 minutes for 12 minutes (4 sets):
10 burpees to a plate
20 OH plate lunges (45/25)
*Notes: Goal is to accomplish the work as quick as possible and have a little bit of rest before the next set. Choose a weight that you can do unbroken, this may be no weight at all! No one will work past 2:30 of each set.