S&C 04/25/2019

Grit Strength and Conditioning – Strength & Conditioning

Clean and Jerk (Power Clean + Hang Power Clean + Front Squat + Jer)

* Jerk can be split jerk or push jerk

* Start at 50-60% of C&J max and build over the course of 6-8 sets to a heavy complex.

Metcon (Weight)

FOR TOTAL LOAD

AMRAP in 5 Minutes:

250m Row

1 Clean & Jerk

* Rest 3 minutes*

AMRAP in 5 Minutes:

75 Double Unders

1 Clean & Jerk

* Rest 3 minutes*

AMRAP in 5 Minutes:

200m Run/400m Bike

1 Clean & Jerk

Score = TOTAL weight successfully lifted for all AMRAPs (Write down each successful lift and add them together at the end)

Any variation of clean & jerk is acceptable (power clean or squat clean / push jerk or split jerk)

You choose the weight. Goal is to go as heavy as possible without missing. Make it challenging!

Whether you make or miss and Clean AND Jerk, you must start again on row/DUs/run before attempting C&J again.

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