CLEAN AND JERK
Weightlifting
Clean and Jerk (1×1)
Build up to one heavy rep with good technique throughout. If technique is not correct go lighter
Metcon (AMRAP – Rounds and Reps)
WOD 1
10 Min AMRAP
18 KB BOX Step Ups 20/12KG
16 KB Hang Clean & Jerk
8 TTB
Rest 5 mins
Metcon (AMRAP – Rounds and Reps)
WOD 2
10 Min AMRAP
12 Russian KB Swings 24/16KG
12 Ab-Mat Sit-Ups
12 Pull-Ups
