Day 3 Week 3 – Rize Nation Athletics

Day 3 Week 3

22
Jun

Day 3 Week 3

TriQ CrossFit – OLY Class

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Clean Complex – Clean from Mid thigh + Front Squat (40%x3, 50%x3, 60%x3, 65%x2x4sets)

1 + 2 = 1 rep

Clean Deadlift + Shrug (best 5 reps)

stay over the bar as long as possible. sit in power position. pull shoulders back then extend hips and shrug

Pendlay Row (best 8 reps)

back parallel to ground and underhand grip

Strength Accessory

ab rollouts – 4 sets of 6-8

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