X-Fit : 07/03/19 - Clean & Jerk Complex / Rounds for time


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 - every 2min x 8 (16min) Build each round no missed reps

1 x Clean Deadlift 

1 x Hang Clean (Above the knee)

1 x Front Squat 

1 x Clean 

1 x Jerk 


4-5 Rounds - each round for time 

12/9cal x Ski Erg 

9 x Push Press / Power Jerk  @ 50/30kg 

6 x Burpee Box Jump Overs 20”

Rest 60-90sec b/t Rounds