Warm up and Mobility
EMOM 6
Clean and Jerk Complex
First 3 Minutes
Hang Clean Pull + Hang Power Clean + Jerk
Last 3 Minutes
1 – 3 Hang Clean and Jerk (Singles)
For Time
5-4-3-2-1 reps for time of
Rope climbs
Hang Clean and jerks
Increase weight on the clean and jerk each round.
Men: 145-165-185-205-225
Women: 95-115-130-145-160