Clean & Jerk

By September 23, 2019 Uncategorized

CrossFit Bondi – BONDI BARBELL CLUB

Strength Work

Movement Prep

2 Rounds

Pendlay Row x 10

KB windmills 5 a side

Hollow rocks 30 sec

Good Mornings (4 * 6)

Jerk

5 * Complex

Jerk Dip + Jerk + Jerk Dip + Jerk

Clean Complex

5 * Power clean + Push Jerk + Behind the neck Jerk + Jerk @85-85+%

Metcon

Metcon (2 Rounds for reps)

1 Max set of Power Cleans (135/95)

Rest

1 Max set of Hang Power Cleans (95/65)

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