Power Bar

26.2 CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

## 30 Seconds

Push-up to Down Dog

Front Plank

Active Samson + Air Squat

Spiderman + Hamstring Stretch

Alternating Bird Dogs

Active Samson + Air Squat

Inchworm to Push-up

Shoulder Taps (https://www.youtube.com/watch?v=8QbRiNrLAD8)

Active Samson + Air Squat

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Hang power clean and power clean (1 x 1)

* Athletes will have 15 minutes to build to their heavy complex of 1 hang power clean and 1 power clean

* This complex is designed to be completed without pausing on the ground or dropping the bar

* The hang power clean begins with a deadlift to establish the hang position

* Once the hang position is established, athletes can clean the bar from anywhere above the knee for it to count as a hang power clean

Metcon

Power Bar (AMRAP – Rounds and Reps)

AMRAP 12:

9 Hang Power Cleans (135/95)

12 Push-ups

15 Deadlifts (135/95)

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