CrossFit Ambush – Ambush Weightlifting

Warm-up

EMOM 8 min

Min 1: Bike

Min 2: power clean, front squat, push press, back squat, push press (empty bar)

1 PC + 1 HPC + 1 Jerk (1-1-1-1-1)

5 sets

Pick a moderate weight that you can keep the same for all 5 sets and work on technique

Cool down

Coach leads shoulder stretches with band- 3 minutes

cool down on bike- 5 minutes