FrictionCrossFit – Barbell Club

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Warm-up

Catalyst Warmup

+

15 Kang Squats

+

Mobility

Clean and Jerk (8×1, climbing to 80)

pause :05 in receiving pos. of clean

Clean Pull (8×1, climbing to 115)

*floating

Assistance (3×15)

3 sets:

15 KB shrugs, HEAVY

1:00 OH Hold @ 95/65#