X-Fit : 14/03/19 - Clean & Jerk Complex EMOM 15 / 20-15-10 Finisher


Warm Up : 3 Rounds 

Clean Pull to Mid Thigh x 3

Clean Hang Pulls x 3

Hang Muscle Clean x 3

Hang Power Clean x 3

Tall Squat Clean x 3

Push Press x 3

Split Jerk x 3


A.Clean Complex (15min)  - Prog each Block

EMOM 3

2 x Power Clean

1 x Front Squat 

1 x Clean 

1 x Jerk 


EMOM 3

1 x Power Clean

2 x Front Squat 

1 x Clean 

1 x Jerk 


EMOM 3

1 x Power Clean

1 x Front Squat 

1 x Clean 

1 x Jerk 


Every 90sec x 4

1.1 x Clean & Jerk 

Metcon - 20-15-10
20s

Hang Power Cleans @ 40/25kg

STOH @ 40/25kg 

Box Jumps 24/20”


15s

Hang Power Clean @ 50kg

STOH @ 50kg 

Box Jumps 24/20"


10s

Hang Power Clean @ 60kg 

STOH @ 60kg

Box Jumps 24/20”