Five Squared

Iron Grip CrossFit – CrossFit

There are few weightlifting exercises that can match the clean and jerk for raw expression of power. By the same token, few can match its potential for cardiovascular potency. If you want to train/test strength and endurance simultaneously, you’ll find no better expression of the two connected with each other, than in a set of multiple heavy clean and jerks.


A: Warm-up (No Measure)

3 Rounds

15 second L-sit

Wallball ladder (10,20,30#) 3 reps each

5 Burpee pullups

B: Warm-up (No Measure)

Work up to 70% 1RM Clean and Jerk


Clean and Jerk (5-5-5-5-5)

Increase weight each set.

Attempt a new 5-rep max.

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