Clean & Jerk / Front Squat Complex

Midcoast CrossFit – Oly

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Front Rack Mobility-OLY (No Measure)

Squat Stretch in Rack

Elbow stretch in Rack
PVC Dislocates: Pass thru and halos

Clean Deadlift Stretch (No Measure)

Starting and first pull position stretch.

Split Jerk (behind the neck) (No Measure)

Warm up weight to work on getting elbows behind the ears and work on jerk foot work.

Clean, Front Squat, Jerk Complex (Work up to a heavy single. )

Clean + Front Squat + Jerk
Work up to a heavy single of the complex.

Then Perform:

1 @ 95%

1 @ 90%

1 @ 85%