CrossFit Iron Flag – Olympic Lifting
A.: Tall Clean (6×3)
Start with bar hanging at arms length in clean grip, light contact with the body. Fast pull under and into your receiving position. Technique Drill= Stay light
B.: Snatch Balance + Overhead Squat (3x(3+3))
Work to a moderate weight given your home weight selection. Focus on solid lockout and stability through the midline/core.
C.: Metcon (No Measure)
Pause Squat Jump
Three count hold at bottom
D.: Hollow Rocks (4 x max effort without losing form )
E.: Supermans (4 x max reps with good form (10-15))
Hold arms and feet off ground, squeeze glutes. One rep is from laying flat to engaged position.