CrossFit Kitsilano – Weightlifting
Power Clean + Push Press (6x 2+3)
2 Power Cleans + 3 Push Press
Clean Pull (7×3)
from above the knee. This is more positional. There should be no weight transer in your feet. Stay balance on the balls the entire time.
Metcon (No Measure)
30m Front rack + OH KB Carry Each arm
25 elbow banded pull aparts