Clean and Jerk EMOM

CrossFit FTM – CrossFit

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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

Metcon (Weight)

EMOM 12

2 Squat Cleans + 1 Push Jerk @ 75% of 1 RM
**cleans do not need to be touch n go**

You may reset your grip in between Cleans

Metcon

Metcon (Time)

For Time (10-12 min cap)

5 Rounds

18/14 Cal Row, Bike, or Ski

7 Push Jerk 175/115

Chest-To-Bar Pull-ups (24-21-18-15-12-9)

shoot for ubroken each round, Rest as needed between sets