CrossFit Habu – Competitor

(No Measure)

1 X 200 m run

1 X 25 m butt kickers

1 X 25 m high knees

2 min ankle mobility – banded

2 min wrist mobility – banded

Stretching/Skill

Circuit 3 sets:

10 sec quad clean position

10 sec standing front rack position

10 sec front squat position

Barbell Work

w/ barbell:

squatting quad clean deadlift x 3

squatting quad clean pull x 3

squatting quad clean high pull x 3

w/ barbell + light plates:

3 part pausing clean deadlift x 3

3 part pausing clean pull x 3

3 part pausing clean high pull x 3

Tall Power Jerk, Behind the Neck

Tall Power Jerk

Power Jerk

Behind The Neck Jerk