CrossFit Ambush – Ambush Weightlifting

Warm-up

5 minute dynamic

coach led barbell warm up

then coach will demo the 3 position clean and give time to practice

3 POSITION CLEAN (1-1-1-1-1-1-1)

3 position clean with a 3 second pause below the knee

-high hang

-mid thigh

-below knee

Accessory Work

assisted ghr’s

options in ghd or on the floor using abmat and a partner