X-Fit : 21/03/19 - Clean & Jerk / Complex Set / 2 x 4min AMRAPS


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 & Jerk 

Every 90sec 

Set 1 - 3.  3s @ 50-70%

Set 4 - 6.  2s @ 75-80%

Set 7 - 9.  1s  @ 80-90%

Novice Lifters

Power Clean & Jerk x 3 every 90sec 

Complex Set

B1. Back Squat 3 x 3 @ 70-80% 

B2. Box Jumps 3 x 3 to a safe height 

AMRAP 4

10 x Ball Wall 

10 x Burpees

30 x Double Under / 60 x Single Under 

2min Rest 

AMRAP 4

10 x Ball Wall 

10 x Burpees

30 x Double Under / 60 x Single Under