CrossFit Seabrook – CrossFit
Clean Warm-up (No Measure)
-2 min AAB/Row/Run (your choice)
15 ghd hip extensions
5 Russian KBS
5 American Swings
5 Tators with 5 Sec Pause bottom squat
Clean Complex AHAP* (15 minutes )
1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk
Once the bar leaves the ground it cannot be put down until all five movements are done.
Rest at least two minutes between sets.
*AHAP (As Heavy As Possible)
Shoulder to Overhead
— 95/65# for both