Clean and Jerks

20min AMRAP

• 8 Toes-to-Bar
• 10 DB Hang Clean and Jerks (50/35) – 5 each arm
• 14 / 12 cal Row

A repeat of CrossFit’s® 18.1 open workout

10min AMRAP

• 20 Single Under Jump Ropes + 20 per round
• 5 Deadlifts (185/125)
• 3 Cleans
• 1 Shoulder to Overhead

Then immediately into

15 min AMRAP

• 250m Run (3 laps around the basketball court or 5 down and backs)
• 5 toes to bar
• 10 push-ups
• 15 Air squats

For Time (25min cap)

• Run 800m or C2 Bike 2400m
• 15 Clean and Jerks (155/105lbs)
• Run 400m or c2 Bike 1200m
• 15 Clean and Jerks
• Run 800m or C2 Bike 2400m

4 rounds for time (25min cap)

• 500m Row
• 5 clean and jerks (165/125)
• rest 2:00minutes

Optional: Bench Press

• Strength Warm Up
• 3 x 5 workset

10 Min EMOM Complex

• 2 Hang Clean
• 1 Jerk

Aim for 70% of 1 RM Clean

– short break

For Time 21, 15, 9

• Assault Bike
• Wall Ball (30/20)
• Ball Squat Cleans

15-min establish max

• Clean
• Hang Clean
• Jerk

Then For Time

21 – 15 – 9

• Row
• Pull-ups

then 21 – 15 – 9

• C2 Bike
• Wall Balls (30/20)

then 21 – 15 – 9

• Ski Erg
• Snatches (95/65)

For Time

• 20 Cal Assault Bike
• 20 Clean and Jerks (135/95)
• 20 Cal Assault Bike
  

10 Min Core AMRAP (Optional)

• 50 Sit-ups
• 40 Russian Twists
• 30 Scissor Kicks
• 20 Wipers
• 10 V-Ups

16 min EMOM

• 9 cal row
• 7 front Squats. (135/65)
• 5 bar facing burpees
• 3 power cleans and jerks. (165/95)

Explosive Repeats

12 min Warm-up

• Warm-up Clean and Jerk
• 400m Run
• Assault Bike recovery.

E3MOM for 24 minutes

• 200m Sprint
• 3 explosive ball squat jumps (50/30)
• 1 clean and jerk (around 75%)
• C2 or Assault Bike recovery ride for the remaining time

Get at least 1-minute of recovery. Reduce run meters if needed.

0:00 – 3:00 Minutes

• Run 200m
• Max Jerks
• Rest 1 minute

4:00 – 8:00 Minutes

• Run 300m
• Max Jerks
• Rest 2 minutes

10:00 – 15:00 Minutes

• Run 400m
• Max Jerks

Pick a challenging weight for the jerk