Clean and Jerkin!

CrossFit FTM – CrossFit

Warm-up

Squatting Quad Clean Series (No Measure)

Thoracic Extension – 2 min

Single Leg Flexion – 1 min/side

Muscle Clean+ Front Squat + Shoulder Press

Power Clean + Push Press

Power Clean + Front Squat + Push Jerk

Squat Clean + Split Jerk

Weightlifting

1 Squat clean + 1 Hang squat clean + 1 Front squat + 1 Jerk (8 R’s @ 70% of 1 RM Clean and Jerk )

OTC

0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30

Get through each round as quickly as possible.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

7 Front Rack Lunge 135/95

9 C2B Pull Ups

11 Bar Facing Burpees