January 20, 2017
by Alex Etzen
XS CrossFit – General CrossFit
Skill-work
Squat Clean Thruster (5 x 3)
Work up to a heavy set of three with good technique. Don’t set the bar down or drop the bar until heavier sets
Weightlifting
Back Squat (5 x 3)
3 rep max. Work on bouncing out of the hole on lighter sets. Try to keep the same technique throughout the heavier sets. Don’t start moving in slow motion just because the weight gets heavier.