Midcoast CrossFit – Midcoast Barbell
Front Squat (5-5-5-5-5)
Behind The Neck Jerk (3-3-3)
Warm up weight. You can increase with your sets, but not too heavy.
Clean and Jerk
Work up to a heavy set of 2 Cleans and 1 Split Jerk.
*For more volume intensity build up slowly and start at 4 cleans and 1 jerk for 2 sets, then 3 cleans and 1 jerk for 2 sets, then 2 cleans and 1 jerk until heavy set is reached.
*Rest between sets , all reps are done with the intention of using good form and using proper leverage.