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CrossFit 5000 – CrossFit

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Clean and Jerk

Spend 10 minutes to build up to or close to 90% of your 1RM Clean and Jerk then..

Every 2 minutes for 4 minutes:

Clean + Clean and Jerk

*Drop the bar after first clean. NO more then 15 seconds before you Clean and Jerk again. If you need longer than 15 seconds it’s too heavy!

**Split Jerk pefferable only if push jerk is good.

Metcon (2 Rounds for reps)

5 min AMRAP:

30 Burpees

60 Double Unders

Rest 2 minutes and REPEAT

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