3SB 4.5 Power cleans and AMRAP

CrossFit Shropshire – CrossFit


Run 400m

Front to wall squat 5-15 reps

Power clean light -> heavy

Mwod areas of need

Power Clean (10×2 @ 75%)

Metcon (3 Rounds for reps)

3x Complete as many rounds as possible in 5 mins of:

20 Kettlebell Clean & Jerks

10 Burpees

Rest 2:30

Cool down

Crossover symmetry recovery


Light barbell squat 5321 3-5 reps

Glute ham Raise 5021 3-5 reps

Handstand and cartwheel practice.


A session to help training. No tests today.

Speed work on the power cleans for power. Then an interval bias workout to keep intensity up and improve short workouts and power.

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