Clean and Jerk, Week 3

Commonwealth CrossFit – Specialty Classes

Focus:
Keep core braced
Maintain vertical dip

A: Warmup/stretching

B: Segmented clean deadlift
5×3 with 1 second pauses below knee, above knee, and at power position (pause on the ascent and descent)

C: Clean complex (ascending in weight with good mechanics)
6×2 clean deadlift + hang power clean

D: Push jerk from rack
6×2

E: Clean and jerk 10 EMOM

F: WOD
Single arm DB DT (50/35)
5 rounds for time, 10 min time cap
12 deadlift
9 hang clean
6 push jerk