June 3,2022

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

Clean/Jerk:

A. 10 minutes – CJ Drills & Positional Prep:

2 sets of 6 reps the following w/ a barbell

RDL’s⁣

Deadlifts⁣

Hang Clean Shrugs⁣

Hang Muscle Cleans⁣

Front Rack Elbow Pumps⁣

Hang Power Cleans⁣

Squatting Quad Ankle Rocks⁣

Front Squats⁣

Clean Pull Unders⁣

Push Press⁣

Push Jerks⁣

Tall Split Jerks (forehead height)⁣

Power Clean/Split Jerk⁣

Squat Clean/Split Jerk

Rest as needed b/t sets

Clean and Jerk (1 rep every 90 sec x 6 reps )

1 rep every 90 sec x 6 reps

*2 reps @ 77%, 2 @ 84%; 2 @ 87-90% 1RM

Metcon (4 Rounds for reps)

BB Cycling AMRAP:

4 min AMRAP:

5 TnG PC + 5 TnG S2O – 95/65#

*Must be unbroken/TnG

Rest 1 min

3 min AMRAP:

Set of 4 TnG Hang Power Clean/Jerk – 115/75#

*3 reps must be unbroken complexes, must drop after 3 reps

Rest 1 min

2 min AMRAP:

3 TnG PC/J – 135/95#

*Must be unbroken sets, must drop after 3 reps.

Rest 1 min

1 min AMRAP:

Power C/J – 155/105#

Part 3 – Cool-Down:

KB Goblet Banded Spanish Squats @ 2020: 15 reps x 4 sets; rest as needed – Light KB held in Goblet position