CrossFit LandRush – Mass Class

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Clean and Jerk

Every Minute for 5 Minutes (5 sets)

Power Clean + Jerk x 2 reps @ 50-60%

Three Position Clean + Jerk

Every 90 Seconds for 15 Minutes (10 sets)

Three Position Clean + Jerk @ 65-75%

(high hang + hang just above the knee + from the ground)

Core Training

Three sets of:

Hollow Hold x 30 Seconds

Rest 30 Seconds

Flutter Kicks x 30 Seconds

Rest 30 Seconds

Alternating V-Ups x 30 Seconds

Rest 30 Seconds