Clean it, then jerk it

In 15 minutes build to a heavy 1 rep clean and jerk

Rest 5:00

Then, every 2 minutes x 5 rounds:
2 Cleans + 1 jerk @ 65%, 70%, 75%, 80%, 80% of today’s heaviest lift

*these are full squat cleans and split jerks

We had an awesome time at the CFM Christmas Party

13 thoughts on “Clean it, then jerk it”

  1. 1 rep clean and jerk:
    55-65-75-85-100 (failed)- 95 (failed)- 90#

    WOD with 55-60-65-70-75

    Thanks Shane and Blake for all the tips! I feel like I learned a lot today and my movements got better and better as the class went on 🙂

  2. In 15 minutes build to a heavy 1 rep clean and jerk
    135-155-185-200-210

    Then, every 2 minutes x 5 rounds:
    2 Cleans + 1 jerk @ 65%, 70%, 75%, 80%, 80% of today’s heaviest lift
    135-145-155-170-170

    Thanks Shane!

  3. In 15 minutes build to a heavy 1 rep clean and jerk

    65-85-95-115-135-155

    Rest 5:00

    Then, every 2 minutes x 5 rounds:
    2 Cleans + 1 jerk @ 65%, 70%, 75%, 80%, 80% of today’s heaviest lift

    95-105-115-135-135

    Thanks Shane

  4. Clean and jerk practice focusing on hook grip , squat clean and that weird hand transition on the reset to jerk.
    135-155-185-205 215( fail on squat although I initially had it )

    Then WOD 2 squat cleans plus split jerk
    140
    150
    160
    175
    175

    My transitions need to be faster and smoother

  5. OG

    5 rounds
    – 10 deadlifts @ 135#
    – 10 wallballs @ 14#
    – 10 situps

    Time > 7:29

    – 50 situps
    – 1km row > 4:30 (slow paced, damper was at 5 but didn’t notice until I was finished)

  6. Build to heavy (power) Clean and Jerk
    115 – 135 -155 -195 – 215 (ugly)

    Then, every 2 minutes x 5 rounds:
    2 Cleans + 1 jerk @ 65%, 70%, 75%, 80%, 80% of today’s 210#

    135 – 145 – 155 – 170 – 170

  7. OG, stretching, rolling, etc, Nick tortured my calves because I have been getting middle of the night cramps.

    AMRAP 15 mins:
    10 Kettlebell Swings (20#)
    10 Air Squats
    10 Push-ups (on 24″ box)
    Score: 5 rounds plus 10 squats.

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro