YiQi – CrossFit
With an empty barbell, 5 rounds of 7 reps
Hang power clean
Thoracic lacrosse ball work
Barbell triceps roll out
EMOM for 10 minutes:
1 power clean and 2 jerks
1 power clean and 2 jerks (1 rep of the complex each minute)
EMOM for 10 minutes
Start at about 50% of your max clean & jerk.
Add weight as appropriate, aiming for a heavy complex without sacrificing form.
Metcon (AMRAP – Reps)
AMRAP in 10 minutes:
3-6-9-12-15-18-21…etc. push ups
12 KB swings after each round (24/16 kg)
Score total push up reps.