Omnis CrossFit – CrossFit
Warm-up (No Measure)
2 Steady Rounds
20 Medicine Ball Squat
Cleans
20 Banded Good Mornings
:30 Banded Front Rack
Stretch per Side
Squat Clean (4-4-4-4-4)
Reset After Each Rep
Metcon (Time)
4 Rounds
30 Lunge Steps (in place) Hugging
Medicine Ball, 20/14
8 Squat Cleans 135/95
Power Clean (4-4-4-4-4)
If you can squat clean at all, do squat cleans, even if it isn’t as heavy as your power clean.