Clean & Jerk

By September 30, 2019 Uncategorized

CrossFit Bondi – BONDI BARBELL CLUB

Weightlifting

Movement Prep

2 Rounds

Standing Single arm alternating dB row in x 10 total rows.

KB side Plank (in side plank, hold kb with other arm) x 20 sec each side.

Hollow Hold flip to super man x 5 rolls back and forth.

Muscle Clean

Muscle Clean 3 * 3

Clean Complex

5 * Clean deadlift to mid knee + clean from 1″’off ground + jerk: (1+1+1)

Clean Pull

Clean Pulls 3 * 3 @ 105% of best clean

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

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