Clean and Jerk 1 RM

CrossFit FTM – CrossFit

Warm-up

Squatting Quad Clean Series (No Measure)

Thoracic Extension – 2 min

Single Leg Flexion – 1 min/side

Muscle Clean+ Front Squat + Shoulder Press

Power Clean + Push Press

Power Clean + Front Squat + Push Jerk

Squat Clean + Split Jerk

Weightlifting

Clean and Jerk (1 RM in 15 min)

Metcon

Metcon (Time)

For Time (10 min cap)

3 Rounds

40 Abmat Sit Ups

20m HS Walk

15 KB Swings 53/35

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

400m ROW

20 Hang clean and jerk 95/65

20 Box jump overs 30/24