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Peninsula CrossFit – CrossFit
Clean and Jerk Complex (6 x 6)
6 Sets:
3 Clean Lift Offs + Hang Power Cleans @ 40-50%
3 Push Jerk Balances @ 30-40%
15-30 Min RT
GOAL: Overhead + posterior chain speed and muscle activation for Grace.
Lift Off: Move with precision with hips and shoulders rising at the same rate.
Hang Power Clean: Move with extension and actively pull under the weight of the barbell.
Push Jerk Balance: Pause in the reception to reinforce a stable landing.
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
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