MobTown CrossFit – Kong Conditioning
Weightlifting
Clean and Jerk
TECHNIQUE FOCUS
Set 1:
1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
-rest 60-90 seconds-
Set 2:
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
-rest 60-90 seconds-
Set 3:
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
-rest 60-90 seconds-
Set 4:
1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk
-rest 60-90 seconds-
Set 5:
1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk
Front Squat
Set 1:
1 Front Squat @ 10/10 RPE 1 RM Clean
-rest 60-90 seconds-
Set 2:
1 Front Squat @ 10/10 RPE 1 RM Clean
-rest 60-90 seconds-
Set 3:
1 Front Squat @ 10/10 RPE 1 RM Clean