Clean and Jerk, Week 2

Commonwealth CrossFit – Specialty Classes

Focus:
Drive with the legs
Catch securely.. then stand

A: Warmup/stretching

B: The 5 points of the split jerk
Set-up
Dip
Drive
Split
Catch & Recovery

C: Split Jerk from the Rack
5×3 ascending in load up to 50% 1 RM

D: Clean complex (Drive with legs!)
8×1 clean pull (x2) + clean

E: Clean & split jerk
5×1 clean & split jerk

F: WOD
21-15-9 rower/bike calories
12-9-6 clean & split jerk 95/65
10 min time cap