Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm-up Clean v2 (No Measure)
10 Muscle Cleans
10 Front Squats
10 Presses in split Jerk stance
Split Jerk + Jerk-grip OHS (EMOM 9 min)
Bar starts in front rack position, with your traditional jerk grip.
Every 60 seconds, perform 1 Split jerk + 1 Jerk Grip OHS.
This is part of the warm-up. So goal is not to be hitting maximal by the end.
Clean and Jerk (% work)
20 minutes to complete. If unable to hit %’s reduce all by 5-10%
Perform on your own time or if you finish early.
3 x 5 reps Glute ham raises with tempo 3 second lower 1 second pause, 2 second raise.
Rest 1 minute between sets