Midcoast CrossFit – Midcoast Barbell
Hang Clean Complex-OLY (1-1-1)
1 Squat Clean from floor
1 Hang Squat Clean from just below the knee
1 High Hang Squat Clean
This will be used as a warm-up and to review our starting positions of the clean.
Behind The Neck Jerk (1-1-1)
Stay at a moderate weight (no more than 65%). This is a warm up for your jerk positions. Also, a good time to warm up w/ footwork drills and jerk presses as needed.
Clean and Jerk Complex (OLY) (2+1)
2 Squat Cleans and 1 Jerk
Build to a heavy set of this complex.