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.

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 (No Measure)

3 Rounds

5 Pullups

10 Pushups

10 KB swings

15 Situps

5 Silent box jumps

20 Squats

20 second Samson stretch


Turkish Get-up Ladder


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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