Mike's GYM

Warm up:

Work up to heavyish Front Squat

2x@ 60, 100, 120kg

Bar warm up:

10x of each Snatch balance, muscle snatch, OHS

Work up to heavy snatch

1x@ 40, 60, 80, 90, 100, 110kg

Work up to heavy power clean +3 jerks

1x@ 70, 90, 100, 110, 120kg


CrossFit Ballast

5min row

Alt. EMOM/30

5x muscle ups

5x Defecit HSPU

50x double under