Clean & Jerk

By July 22, 2019 Uncategorized

CrossFit Bondi – BONDI BARBELL CLUB

Strength Work

Split Jerk Tech

Split Jerk Technique.

Focus on locking elbows out BEFORE heels hit ground in the catch.

Split Jerk EMOM

5 min EMOM

Split Jerk x 1

(work on perfect mechanics, and 2 sec hold at the receiving position of the jerk before recovering your feet)

Squat Clean

12 Min EMOM

On the Min * 3 – 3-Position Squat Clean (60%)

On the Min * 3 – 2-Position Squat Clean (65%)

On the Min * 6 – 1 Squat Clean (Climbing)

Clean Pull & Hang Pull

2 * 1 + 3 @ 70%

2 * 1 + 3 @ 80%

Metcon

Metcon (AMRAP – Reps)

Clean & Jerk

Set of Max TnG Power Clean & Jerk

(95/65)

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