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CFM – CrossFit Premium

a) build up to a heavy set of the “bergeron complex” ( at least 5 – 6 sets)
1 high hang squatclean
1 hang squat clean
1 squatclean
1 pushpress
1 high hang squatclean
1 hang squat clean
1 squatclean
1 pushjerk
1 high hang squatclean
1 hang squat clean
1 squatclean
1 split jerk

* complex has to be unbroken

b)
3 rounds of
30 wallballs
20 kettlebellswings (32/24)
10 squatclean (70/45)

CrossFit Journal: The Performance-Based Lifestyle Resource
CrossFit Mitte - Berlin