Clean & Jerk

By October 21, 2019 Uncategorized

CrossFit Bondi – BONDI BARBELL CLUB

Skill Work

Movement Prep

2 Rounds

1 Ring dip + 1 Knee Raise on Rings * 5 reps.

KB Side Bends * 10 each side. Slow and controlled.

KB Bottom Up Press * 8 a side

Jerk

Tall Jerk + Jerk Balance + Jerk + Press behind neck in split x 4

From Floor

Muscle Clean

Muscle Clean 3 * 2

Strength Work

Power Clean

8 Min to build heavy Power Clean for Day

Metcon

Metcon (Time)

3 Rounds of DT

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