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Components

Clean and Jerk

Metcon

Settings

Workout

Tuesday

Warm-up

1 ROUND
:30 Bike (EZ-Mod)
5 Clean Deadlift
10 Elbow Punches
8 Up-Downs
10 Scap Pull-Ups

1 ROUND
:30 Bike (Mod-Hard)
5 Muscle Clean
5 Strict Press
6 Burpees
8 Kip Swings

*If you have a large class, have half of them perform the Up-Downs/Burpees while the other half perform the Scap Pull-Ups/Kip Swings. Time is precious today and this will avoid having athletes stand around waiting for their turn.

Strength

Clean and Jerk (Moderate-Heavy 5-Rep )

Clean and Jerk

ON A 15:00 RUNNING CLOCK...
Build to a Moderate-Heavy 5-Rep TNG Power Clean and Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
10 Clean & Jerks (155/105)|(115/75)
20/15 Cal Bike
10 Clean & Jerks
20/15 Cal Bike
15 Bar Muscle-Up
10 Clean & Jerks
20/15 Cal Bike
15 Bar Muscle-Up
30 Burpees Over Bar

(Score is Time)

KG BB: (70/55)|(50/35)

BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Up-Down Pull-Up

Want to see some of these movements in action? Check out our .