Midcoast CrossFit – Midcoast Barbell
Behind The Neck Jerk (3-3-3)
This is a warm up and weight should be moderate for sets of 3.
Clean and Jerk
Work up to a heavy single for the day. Progress slowly using guideline:
5 singles @ 60%
5 singles @ 70%
5 singles @ 80%
then increase in weight performing singles until heavy single for the day is reached.
If working specifically on form only, then perform sets of 3 at approx. 75%.
Clean Pull (3-3-3)
100% of clean.