Clean & Jerk

By October 7, 2019 Uncategorized

CrossFit Bondi – BONDI BARBELL CLUB

Skill Work

Split Jerk Skill

Split Jerk Technique

3 Sets:

2 Tall Jerks

2 Pausing Split Jerks

Clean Complex

5 * Complex

Clean From Mid Knee + Front Squat + Jerk + Clean

Strength Work

Clean Complex

4 * Complex

Clean Deadlift with pause at Mid Knee + Clean Pull (2+3)

Metcon

Metcon (3 Rounds for time)

On the 3 Minutes * 3

7-5-3

Front Squat

Push Jerk

Power Clean

Rnd 1: 135/95

Rnd 2: 155/105

Rnd 3: 185/115

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