The King of All Lifts

Iron Grip CrossFit – CrossFit

This is one of the most functional movements you will ever train.
It can also be one of the most challenging…


A: Warm-up (No Measure)

3 Rounds

10 wallballs

10 Pulls on rower for max watts

10 meter Burpee broad jump

B: Warm-up (No Measure)

4 Rounds:

50 meter Sprint

walk back

C: Warm-up (No Measure)

3-5 sets

Work up to 70% 1RM clean & jerk


Clean and Jerk (10-8-6-4-2)

Increase weight each set

Touch and go reps only

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