Public Whiteboard

Components

Clean and Jerk Complex

Metcon

Settings

Workout

Tuesday, March 3, 2020

“You make a living with what you get. You make a life with what you give.” - Winston Churchill

Clean and Jerk Complex

On the 2:00 x 5 Sets:
3-Position Power Clean
3 Push Jerks

Set 1: Start at 50% 1RM of Clean and Jerk and build from there. Looking to hit around 65-75% of 1RM Clean and Jerk on this complex.

Every 2 minutes, you'll complete 6 reps on the barbell, designed to be completed unbroken.

3 Position Power Clean:
Position 1: Hip Pockets
Position 2: Top of Knee
Position 3: Floor

After completing 3 Position Power Clean, athletes will complete 3 Push Jerks without letting go of barbell

Metcon (AMRAP - Reps)

"Bottom Line"
Ascending Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
...
Add (3) Reps to Each Movement Until Time Cap

Finish 3's: 6 Reps
Finish 6's: 18 Reps
Finish 9's: 36 Reps
Finish 12's: 60 Reps
Finish 15's: 90 Reps
Finish 18's: 126 Reps
Finish 21's: 168 Reps
Finish 24's: 216 Reps

Whiteboard:

Tuesday, March 03, 2020

Male Clients