Last week we hit some power clean work on the minute to build stamina and efficiency with the movement. Today we’re going to add a jerk, but instead of cycling on the minute we’re going to be building to a heavy 3 rep. CrossFitters would normally hold onto this bar, and “touch and go” for the 3 reps, whereas weight-lifters would drop between reps getting set for each lift. You may choose how you want to approach this but make sure you are set for each lift even if string them together.

Strength

Take 15 minutes to find a heavy 3 rep Power Clean and Jerk

Conditioning

21-15-9
Hang Power Clean (115/75)
Burpees
Toes To Bar