Clean & Jerk

By October 14, 2019 Uncategorized

CrossFit Bondi – BONDI BARBELL CLUB

Movement Prep

Clean Movement

3 Rounds

Single Arm Front Rack KB Hold Goblet Squat x 6 each side

Single arm KB Waiter Hold Box Step Up x 5 each leg

Flutter kicks x 30 sec

Skill Work

Jerk

Jerk Dip + Jerk Balance + Behind the neck Jerk + Jerk x 3 sets

Building

Complex

Clean Pull + Clean + Hang Clean + Jerk x 3

Heavy Single

Clean and jerk * 4

Build heavy for day

Metcon

Press

Max Reps Strict Press (95/65)

When reach max go for Push Press

When max out go for Push Jerk

(Not to drop bar)

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