Clean & Jerk

By August 5, 2019 Uncategorized

CrossFit Bondi – BONDI BARBELL CLUB

Skill Work

DB Split Jerk

4 * 3/3 DB Split Jerk

Building Weight

Clean Complex

5 Sets every (90 Sec)

2 Hang Power Cleans + 1 Squat Clean

(Building Weight)

Then

4 * 1 Tempo Front Squats + 1 Split Jerk

(Building Weight)

(From Ground)

(3 Sec down/ 1 Up)

Strength Work

1 RM Clean & Jerk

Spend 8 min to achieve 1 RM

Follow a scheme like

1 Rep @ 90%

1 Rep @ 95%

Then set a new PR

(If you mis re-attempt if you hit it add some more weight).

Do not re-establish your PR as you want a new PR

Metcon

Metcon (No Measure)

Every 30 Sec * 5

3 Hang Power Cleans (95/65)

(Keep bar in hang Position not allowed to drop bar)

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