Clean and Jerk Test Day/ Week 1 Cycle
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