CLEAN AND JERK COMPLEX

Performance
Clean Pull + Hang Power Clean + Push Jerk + Split Jerk

Work up to a challenging load for the day.

Fitness
Clean Deadlift + Hang Power Clean + Push Jerk

Work up to a challenging load for the day.

Post loads to comments.
Exposure 1 of 8

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AMRAP 10 Minutes:
10 Box Step-Ups 24″/50, 20″/35
20 AbMat Sit-Ups

Use the lead leg to come to full extension on the box.

Post rounds, reps, and Rx to comments.

Clean: floor, hang

WU AMRAP10:
15/10 cal row
10 KB Deadlift
8 Burbee

5 rounds:
1 Power Snatch + 1 Squat Snatch + 1 Hang Squat Snatch
(rest 2min between sets)

For time:
50/35 cal Row
50 Kettlebell Box Step-overs (24/16kg)

Strength
20 minutes to establish a 3RM Front Squat.

Conditioning
For time:
Run 400m
21 OVS 50KG/35KG
21 American KB Swings 32/24 kg

3 x max reps tiukka leuanveto

3 x max max aika ring support hold top

3 x max aika ring support hold bottom (jalat voi olla tai lattialla kevyesti)

Jos on selvästi aikaa, 3 x max käsilläseisontapito seinällä

5x2 ~ @50%

A:
B:
20 min amrap:
250m row
30 DU
15 wall balls
30 DU
15 Burpees
C:

Eilinen treeni

For quality:
20 Strict Chest to bar pull-ups (pronated grip)
20 Strict Wide grip pull-ups (chin over) (Pronated grip)
20 Chin-ups (supinated grip)
*Each time you break 5 push-ups + 10 air squats
Sx: If you will be breaking more than 3 times per pull-up variation do 2-3 push-ups + 4-6 squats
*Use a band or put your foot on a box to assist so that you can do each pull-up variation in 3-4 sets max.

3 RDS:
1:00 ME Power Clean 60/40
1:00 ME Med Ball GHD Sit-up 9/6
1:00 ME Power Snatch 35/25
1:00 ME Burpee
1:00 Rest