Clean and Jerk DEMO/PRIMER/WARM UP

Clean Complex Every :90 x 7

1 Clean + 1 Hang Clean + 1 Jerk (build every set)

METCON

25 Front Squat (Adv: Overhead Squat) (RX: 95/65)

25 Pull Ups

500/400 M Row

Rest 2:00

20 Front Squat (Adv: Overhead Squat) (RX: 135/95)

20 Chest to Bar Pull Ups

500/400 M Row

Rest 2:00

15 Front Squat (Adv: Overhead Squat) (RX: 155/105)

15 Bar Muscle Ups

500/400 M Row

OPTIONAL ADDITIONAL WORK:

A) Every 2:00 x 5 (8 Thrusters – ascending weight – athlete choice)

B) Stretch 20:00