Clean and Jerk Ladder

Iron Grip CrossFit – CrossFit

In the fitness industry, the typical term for any general athletic training regimine has been, “strength and conditioning.” Today we reverse that a bit. For this ladder, you need to first work through your conditioning, and then you can showcase your strength, and all with the same movement.
https://www.youtube.com/watch?v=Frcvpe9eTkQ

It turns out, the clean and jerk is a very versatile movement that can be applied to almost any object and in almost any circumstances.

Warm-up

Warm-up (No Measure)

3 Rounds

5 Pullups

10 Pushups

10 KB swings

15 Situps

5 Silent box jumps

20 Squats

20 second Samson stretch

Skill

Turkish Get-up Ladder

Metcon

Metcon (Weight)

EMOM: 7 Minutes

3 Clean and jerk @ 60% 1RM

Rest 1 Minute

EMOM: 5 Minutes

2 Clean and jerk @ 75% 1RM

Rest 1 Minute

EMOM: 3 Minutes

1 Clean and jerk @ 90% 1RM

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