CCX FRIDAY 1-7-22

WARM-UP: 5:00 Steady Pace Bike

Then Group Clean & Jerk Drills

STRENGTH: 15:00 EMOM

Min 1-5 = 3 Power Clean + 1 Push Jerk

Min 6-10 = 2 Power Clean + 1 Push Jerk

Min 11-15 = 1 Power Clean + 1 Push Jerk

*Goal Is touch and go reps with no pause in the rack position before the jerk.

CONDITIONING: 16:00 AMRAP

20/16 Cal Bike

21 Power Cleans

20/16 Cal Bike

15 Stoh

20/16 Cal Bike

9 GTOH

20/16 Cal Bike

Max GTOH

**Loading Options – 70/45 – 60/40 – 50/35**