COCF
June 27th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Warm-up

**Coach-led**

-Squat therapy/Goblet Squats-

-ankle/wrist mobility-

Skill

***CLEANING HOUSE!***

-Footwork-

-Muscle Clean-

-Power Clean-

-Scarecrow Clean-

-Ground to Launch-

-Launch to Extension-

-Extension to Drop clean-

-High Hang Clean-

-Hang Clean-

-Clean-

Weightlifting

Clean Complex (7 sets-increase weight)

Power Clean+Hang Sq. Clean+ Sq.Clean

Behind the Neck Push Press (5×3 – moderate weight across)

**Focus on leg drive and lock out above**

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