October 7th, 2019 - Clean on Clean on Clean

M-1: Clean Complex 4 Sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Press + 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Jerk + 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk *Goal is to keep this unbroken, it is okay if they drop, just make sure to get right back on barbell. Aiming for challenging but techically sound (Move with purpose and speed). *Each set should be around RPE 7-8 or around 60 - 70% 1RM clean and jerk

M-2: Bike/Burpee/Power clean and Jerk E4MOM X 4 Option A: 15/12 Calorie Bike 12 Burpee 9 Power Clean and Jerk (115/75) Option B: 12/10 Calorie Bike 10 Burpee 9 Power Clean and Jerk (75/55) Option C: 10 Calorie Bike 8 Burpee 6 Power Clean and Jerk *Each Round is a SPRINT *If they can't finish the bike in under a minute than have them scale down *Goal on Power clean and jerk should be unbroken for most part *Clean and jerks are meant to be light (Around 50%)

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5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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