Clean up, Aisle 6... (Friday 15 May 2009)

Cleans today. We looked at the Jerk portion of the lift yesterday so now we are working backwards to the start. All the recent front squat and deadlift work will be put to good use in cleaning the bar to the shoulders and you will see a real transfer of the skills come in to play.

Buy in

L-Sit progression (Last day - Yaay!)

Wall Squat x 10

Samson Stretch

Strength

Clean 5, 4, 3, 2, 1

Conditioning

Taken directly from the CrossFit.com main site workout of the day.

Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

Optio: 20/15

Legionary: As optio for three rounds

Cash Out

Burgener warm-up

Double Unders x 30

I will be posting the SPARQ ratings for those players that tested on Thursday once I have your weight.

Have fun with the workout.

Post results to comments/FK.UK log.

Vires et Honestas