A. Jerk Dip
- 5 sets of 3 reps @ 100% of best Jerk weight
B. Clean and Jerk - 5 reps on the minute x 5 minutes @ 50% of your 1RM - 4 reps OTM x 4 minutes @ 60% of 1RM - 3 reps OTM x 3 minutes @ 70% of 1RM - 2 reps OTM x 2 minutes @ 80% of 1RM *** Rest 2:00 Between each weight change - Finish with 3 "heavy" (85-90%) singles. No time limit. Rest as needed between attempts. - Compare to December 29, 2014 Olympic Lifting workout. Go up 5-10# in weights if possible.
The Big Clean Complex (courtesy of CrossFit New England)
6 sets of the following Complex :
- High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
- High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
- High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps.
Try not to drop the bar during the entire set; if you must drop after
the Overhead movements, it’s allowed – just be quick to get back on the bar.
Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
Your "score" is heaviest weight you successfully complete for all 12 reps !!!