Clean and Jerks

Optional: Bench Press

10 Min EMOM Complex

  • 2 Hang Clean
  • 1 Jerk

Aim for 70% of 1 RM Clean

– short break

For Time 21, 15, 9

  • Assault Bike
  • Wall Ball (30/20)
  • Ball Squat Cleans

15-min establish max

  • Clean
  • Hang Clean
  • Jerk

Then For Time

21 – 15 – 9

  • Row
  • Pull-ups

then 21 – 15 – 9

  • C2 Bike
  • Wall Balls (30/20)

then 21 – 15 – 9

  • Ski Erg
  • Snatches (95/65)

For Time

  • 20 Cal Assault Bike
  • 20 Clean and Jerks (135/95)
  • 20 Cal Assault Bike

10 Min Core AMRAP (Optional)

  • 50 Sit-ups
  • 40 Russian Twists
  • 30 Scissor Kicks
  • 20 Wipers
  • 10 V-Ups

16 min EMOM

  • 9 cal row
  • 7 front Squats. (135/65)
  • 5 bar facing burpees
  • 3 power cleans and jerks. (165/95)

Explosive Repeats

12 min Warm-up

  • Warm-up Clean and Jerk
  • 400m Run
  • Assault Bike recovery.

E3MOM for 24 minutes

  • 200m Sprint
  • 3 explosive ball squat jumps (50/30)
  • 1 clean and jerk (around 75%)
  • C2 or Assault Bike recovery ride for the remaining time

Get at least 1-minute of recovery. Reduce run meters if needed.

0:00 – 3:00 Minutes

  • Run 200m
  • Max Jerks
  • Rest 1 minute

4:00 – 8:00 Minutes

  • Run 300m
  • Max Jerks
  • Rest 2 minutes

10:00 – 15:00 Minutes

  • Run 400m
  • Max Jerks

Pick a challenging weight for the jerk

5 Rounds for Time (17 min cap)

  • 15 Air Squats
  • 11 Toes-To-Bar
  • 7 cleans and jerks (115/75)

10 Min AMRAP

3, 6, 9, 12, ….

  • Front Rack Lunges (75 / 55)
  • Bar Facing Burpees

5 min rest

10 min AMRAP

3, 6, 9

  • Squat Clean and Jerk (125/75)
  • 50′ Shuttle Run

Metcon

For Time: (20 min cap)

30, 20, 10

  • Clean and Jerk (135/85)
  • Assault Bike Cals

Metcon

For Time 20 min time cap

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

  • Clean and Jerk (165/115)
  • 50ft Shuttle Run