3/6/17 – Clean & Jerks

nick-front-rack

CrossFit Performance

A. Clean & Jerks – 5×3

build each set

B. AMRAP 7

5 Clean & Jerks (60-70% of A)

12 Plyo Lunges (total)

*score = total reps

CrossFit Fundamentals

A. Clean and Jerks – 4×5

+

AMRAP 10

5 Clean & Jerks

10 Lunges

5 Burpees

Olympic Weightlifting

A. Snatch – 3×2 @70%

B. Clean Deadlift 3×5 @110% of Clean

C. Push Press – 5×5 @75%

D. Pullups – 3xME, use mod if less than 8

Optional:

E. Back Squat – 5×3 @80%