Thomasville CrossFit – CrossFit Advanced
Clean Complex (5sets)
power clean + front squat + clean
+2% from last week
Snatch segment pull (5 sets)
pausing for 3 seconds @
1″, knee, hip,finish
set a conservative number where form is perfect.
back extension (5×10)
2 sec down and 2 sec up with 2 sec hold