January 17, 2018

Clean and Jerk 3-3-3-3-3

Performance Metcon

Complete as many rounds and reps as possible in 8 minutes of:

10 Power Cleans 135/95

3 Muscle ups

Fitness Metcon

Complete as many rounds and reps as possible in 8 minutes of:

10 Power Cleans 95/65

10 Dips


This will be our last round of the clean and jerk before we jump into one rep maxes next week so be very aware of proper form, body position, footwork and timing so that we can see some big numbers on those days. Just like last week, these reps will be squat cleans into the split jerk. We need to be very comfortable receiving weight in that very low squat position so that when the weights do get heavy we’re not afraid to get under that bar. Maintain proper footwork and be fast! Don’t sacrifice good form to get heavier weight overhead.