January 11, 2018

Clean and Jerk 5-5-5-5-5

Performance Metcon

Complete as many rounds and reps as possible in 7 minutes of:

5 Deadlifts 275/195

50 Double unders

Fitness Metcon

Compete as many rounds and reps as possible in 7 minutes of:

5 Deadlifts 185/125

100 Single unders


Today is our first go around with the clean and jerk so keep it light and keep it pretty. Because we will eventually work our way towards a 1RM and we need to get used to catching weight in the bottom of a squat, the clean must be a squat clean into a jerk.

The reps do not have to be touch and go but the 5 reps must be completed fairly quickly while maintaining and focusing on proper form.

 

The metcon is designed to be heavy so scale it to around 70-80%. The goal is 3-5 rounds.