Clean and Jerk
Warm Up
General
3 sets
5/5 Front rack reverse lunges
5/5 KB/DB windmills
10 DB deadlifts @ 2xDB’s
10 DB squats x 2 DBs
Mobility
Lats and Glutes
Specific
Clean and Jerk Drills
Weightlifting
Clean & Jerk
Work up to a RPE 9/10 for the day
TC: 16 min
Score: Weight
Scaling Options
Beginner 6 x 2
Workout
5 Rounds
200m run/400m Row or bike
15 KB Deadlifts 32/24 Kg
8 C2B
TC: 15 min
Score: Time
Scaling Options
Beginner
200m run/400m Row or bike
10 KB Deadlifts @ 2x 16/12 KG
6 Banded Pull Ups
Intermediate
200m run/400m Row or bike
15 KB Deadlifts @ 24/16 KG
8 Pull Ups
RX+
Bar MU
Accessories
Bird dog + row
3 x 10/side
Rest 30 sec between sides and sets
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