Main – CrossFit
Clean and Jerk (10 Minute EMOM)
Start around 60-70% and add weight as you see fit. You don’t need to add weight if you don’t want to. Any variation of C+J is acceptable.
*If you’re comfortable with the movement try this complex …
Power Clean + Touch and Go Clean + Split Jerk. Yes, the second clean is a squat clean.
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
20 Push Press (95/65lbs)
20 Front Squats (95/65lbs)
20 Bar Facing Burpees
20 Thrusters (95/65lbs)
20 Burpee Box Jumps
Once you finish the 20 BBJ, start back at the top.