Clean and Jerk Test Day/ Week 1 Cycle

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Angel Oak CrossFit – CrossFit

Warm-up

Clean Warm-up (No Measure)

A. 300m Row/ 0.6k Bike/ 2 Road Runs

B. Hand+Wrist Opener/ FR Stretch

C. 10 FS, 20 Shoulder Taps, 10 Clean High Pulls from Pos 2, 8 Push Press

D. Clean Prep

Weightlifting

Clean and Jerk (1×1)

Metcon

Metcon (Time)

15-12-9-6-3

G2OH (135/95)

*4 strict pu + 30 DUs b/w rds

(4 sets)

Life:

95/65 + banded pu

Devel:

45/35 + ring rows + SU

author: admin

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