The Foundry Union Station – CrossFit
– lax ball trap and first rib smash (against upright and floor)
– Anterior shoulder/deltoid smash against wall
Clean Complex (1 Squat Clean Thruster + 1 Squat Clean)
Build to heavy.
You may drop the first rep and reset for the second.
Behind The Neck Jerk (8×2)
4 sets @ 60% of 1RM
2 sets @ 65-70% of 1RM
1 set @ 70-75% of 1RM
1 set @ 75-80% of 1RM