HomeGrown AthletX - Functional Fitness

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A: Clean and Jerk (Power C&J)

*building to a heavy single in 15 minutes

*This longer time frame leaves a lot of time for lighter technique work at the beginning

*You can push jerk or split jerk, but we recommend the push jerk for simplicity

Record the heaviest weight successfully lifted here

B: Metcon (Time)

15-12-9:

Burpee Box Jumps (R+24/20, Rx20/16″)

Power Clean and Jerks (R+155/105, Rx125/85)

*Today’s two part training day will focus on dialing in the power clean and jerk

* Your score for this piece is the total time it takes to complete 72 reps