Clean and Jerks

Metcon

15 min of Clean and Jerk

• 5, 5, 3, 3, 3, 1, 1, 1, 1

Work up to heavy singles

at the 15 min mark – Immediately into

For Time (12 min cap)

• 21, 15, 9. deadlifts (225/155)
• 12, 9, 6. Bar Facing Burpees

Metcon

3 rds For Time (25min Time Cap)

• 12 x Burpee Pull-Ups
• 12 x Clusters (135/95)
• 25 cal AB

A cluster is a squat clean into a thruster.

Metcon

15, 12, 9 for Time (15 min cap)

• Clean and Jerks (135/95)
• Pull-Ups

12 min EMOM

• 7 GHD Sit-ups
• 7 Toes to Bar
• :30 Blank Hold
• 7 MD Ball Slams (80/50)

Metcon

For Time

21, 15, 9

• c2 row
• Power Snatch (95/65)

Rest 1:1 (or 5 minutes max)

21, 15, 9

• Assault Bike
• Clean and Jerk (95/65)

Metcon

For Time (24 minute cap)

• 50/35 cal AB
• 10 Box Step-ups. (24″/20″)
• 40/28 cal AB
• 20 Box Step-ups
• 30/21 cal AB
• 30 Box Step-ups
• 20/14 cal AB
• 50 Box Step-ups
• 10/7 cal AB
• 50 Box Step-ups

Every 3rd minute

1 Craig Special. (115/85lb)

• 1 x Hang Squat Clean
• 1 x Squat Clean
• 1 x Jerk

Metcon

For Time – Teams of 3

• 60 Squat Cleans (135/95)
• 9 Alt Rounds of 15 Cals Each
  • C2 Bike + 50m Round trip Ball Carry (80/50)
  • C2 Rower
  • C2 Ski Erg
• 60 Clean and Jerks (135/96)

The Squats and Clean and Jerks are split between the team.

Partner on the C2 Bike carries the ball after all teammates have completed their 15 cals. Teammates cannot begin on their next round until the ball is carried back to the starting line.

Metcon

For Time (20 min Cap)

• 10 Cal Assault Bike
• 30 Clean and Jerks. (115/65)
• 20 Cal Assault Bike
• 20 Clean and Jerks
• 30 Cal Assault Bike
• 10 Clean and Jerks

Strength

• Bench Press 3 x 5 @ 50%. 1RM
• Squat 3 x 5 @ 50% 1RM

Superset

Conditioning

18 MIN E3MOM

• 5 Clean and Jerks (135/95)
• 10 Toes-to-bar

Gymnastics

• 100+ Toes-to-bar throughout the workout

12 min Warm-up

• Squat Therapy
• Warm Up C & J

Strength

7.5 Min E90S

• 1 x Clean and Jerk (85%-90%. 1 RM)

Strength

For Time (20 min cap)

3 rounds

• 21 Cal AB
• 15 Thrusters (95/65)
• 9 Bar Facing Burpees

8 min Warm-up

• Squat Therapy
• Shoulder Warm-up
• Warm-Up Cluster

Strength

10 min E2MOM

• 5 x Clusters (135 / 95)

Conditioning

5 Rounds For Time (15min Cap)

• 250m Row
• 2 Rounds of Light DT (115 / 85)
  • 12 deadlifts
  • 9 Hang Cleans
  • 6 Push Presses