Clean & Jerk Complex - Metcon

Thursday, March 23, 2023

Garage Gym

1130

Warm Up

Reverse Hyper 3x12x90#

Crossover Symmetry

Hip Hammy Flow

PVC Pass Through

Weightlifting: Clean and Jerk Complex

Every 3:00 for 15:00

1 Power Clean

2 Hang Squat Cleans

3 Split Jerks

(Unbroken)

I worked with 65-75-85-95-105 and felt smooth and confident.  Could have started at 85 and done three sets at 105#

“Mt Juliet”

For Time:

10 Squat Cleans

10 Shoulder to Overhead

8 Squat Cleans

8 Shoulder to Overhead

6 Squat Cleans

6 Shoulder to Overhead

4 Squat Cleans

4 Shoulder to Overhead

2 Squat Cleans

2 Shoulder to Overhead

Load: 135/95lb (61/43kg)

This was as tough as expected.  I scaled to 75# and was still knocked on my ass with long breaks between movements.  I finished in 9:53 and felt really good about the effort.

Finisher

Reverse Hyper 3x10x90#

Programming from Vintage CrossFit.