Clean and Jerks

10 Min AMRAP

3, 6, 9, 12, ….

• Front Rack Lunges (75 / 55)
• Bar Facing Burpees

5 min rest

10 min AMRAP

3, 6, 9

• Squat Clean and Jerk (125/75)
• 50′ Shuttle Run

Metcon

For Time: (20 min cap)

30, 20, 10

• Clean and Jerk (135/85)
• Assault Bike Cals

Metcon

For Time 20 min time cap

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

• Clean and Jerk (165/115)
• 50ft Shuttle Run

Metcon

15 min 1 set of Bear Complex Every 45 Seconds

Bear Complex

• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

increase weight throughout the workout

21, 15, 9 For Time

• Hang Clean and Jerk (95/65)
• Row

Metcon

15 min of Clean and Jerk

• 5, 5, 3, 3, 3, 1, 1, 1, 1

Work up to heavy singles

at the 15 min mark – Immediately into

For Time (15 min cap)

• 75 x Snatches (75/55)
• 2k x Row

Metcon

15 min of Deadlift

• 5, 5, 3, 3, 1, 1, 1, 1

Work up to heavy singles

at the 15 min mark – Immediately into

15 min AMRAP

• 50Ft -of Ball Clean and Throws (80/50)
• 5 – Burpees

Metcon

15 min of Clean and Jerk

• 5, 5, 3, 3, 3, 1, 1, 1, 1

Work up to heavy singles

at the 15 min mark – Immediately into

For Time (12 min cap)

• 21, 15, 9. deadlifts (225/155)
• 12, 9, 6. Bar Facing Burpees

Metcon

3 rds For Time (25min Time Cap)

• 12 x Burpee Pull-Ups
• 12 x Clusters (135/95)
• 25 cal AB

A cluster is a squat clean into a thruster.

Metcon

15, 12, 9 for Time (15 min cap)

• Clean and Jerks (135/95)
• Pull-Ups

12 min EMOM

• 7 GHD Sit-ups
• 7 Toes to Bar
• :30 Blank Hold
• 7 MD Ball Slams (80/50)

Metcon

For Time

21, 15, 9

• c2 row
• Power Snatch (95/65)

Rest 1:1 (or 5 minutes max)

21, 15, 9

• Assault Bike
• Clean and Jerk (95/65)