Hip Halo
into
With an empty barbell
10 good mornings
10 Clean grip deadlifts
5 Clean Pulls
5 Clean high pulls
5 muscle cleans
10 strict press
5 pause front squats
5 power cleans
5 Push jerks
5 front squats
5 squat cleans
5 Clean and Jerks
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
F: 85lb,125lb,155lb,165lb
M:135lb, 185lb, 225lb, 245lb
https://games.crossfit.com/workouts/onlinequalifiers/2024/4?division=18
in 10minutes find a heavy complex of:
1 Clean and Jerk
2 Front Squat
1 Jerk
)
4 Sets of 3 Clean Pulls at 110% 1RM Clean
Rest 90seconds between sets.
into
4sets 8/8 reps
Front Rack Reverse Lunges
Rest 90seconds between sets.
into
Accumulate 5minutes of planking (time cap 10mins)