Clean and Jerk Friyay

CrossFit FTM – CrossFit

Warm-up

Burgener Clean and Jerk (No Measure)

External Shoulder Rotation 1 min/side

Pigeon Pose – 1 min/side

1 Round with PVC

1 Round with Barbell

3 Power Shrugs

3 High Pulls

3 Muscle Cleans

3 Front Squats

3 Hang Power Cleans

3 Hang Squat cleans

3 Shoulder Press

3 Push Press

3 Push Jerks

3 Split Jerks

Weightlifting

1 power clean + 1 hang squat clean + 1 jerk (6 x 1 @ 80% of 1 RM Clean and Jerk)

sets OTC 1:30

Metcon

Metcon (Time)

For Time (12-15 min cap)

50-40-30-20-10 Dubs

Between Each Round

15 Kb Swings

12 Push Press

(53/35)

(95/65)

Metcon (No Measure)

spend the remaining class time doing some slow row, bike, run, or jump rope.