Hard Hat

CrossFit Fireground – Open Gym

Box Squats

EMOMx10

2 Box Squats

All sets at 65% of 1 RM Back Squat

Box Height just below parallel

Jerk Technique On the 0:00 (3-3-3-3-3)

Strict Press in Split Jerk 0:00-4:00

3 Sets of 5 Reps

Tall Jerk 4:00-8:00

4 Sets of 4

Pausing Split Jerk 8:00-12:00

5 Sets of 3

Score will the the last split jerk
Scoring final set of Pausing Split Jerk

Clean & Jerk Technique On the 12:00 (4-4-4-4-4)

Every 90 Sec x 5 Sets

3 -Position Squat Clean

1 Split Jerk

Set 1- 65%

Set 2 -70%

Set 3, 4, 5 -75%-85%

Clean and Jerk (1-1-1)

Stimulus

*Starting at the 20 min mark you have 5 Min to build to a heavy Clean & Jerk.

* This is not meant to be an all out 1RM, rather a feeler for where your currently are with this movement.

Alone Together (6 Rounds for time)

On the 4:00 x 6 Rounds

6 Burpee Box Jumps 24/20

9 KBS 2/1.5

12/9 Cal Bike

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