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 Hang Clean + 2 Front squats + 1 Jerk (5 rounds @ 80% of your max clean and jerk)

Sets OTC 2:00

Strength

Metcon

Metcon (AMRAP – Reps)

11 Min AMRAP

30 Air Squats

20 Push Ups

10 Pull Ups

each round out of 60

Back Squat (EMOM 10, 3 Back Squats @ 80-85% of 1 RM)