7/29/2024

Power Clean + Push Jerk

6 sets of 6 Power Clean and Jerks (every 2:00)


* Weight should be 50% of 1RM
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.

Teacher and Defender

Affiliate Compete (RX+)

27-21-15-9

Chest to Bar

15-12-9-6

Burpee to Bar

Freedom (RX'd)
27-21-15-9
Pull Ups
15-12-9-6
Burpee to Bar

Independence
21-15-12-9
Pull Ups
12-10-8-6
Burpee to Bar

Liberty
27-21-15-9
Ring Row
15-12-9-6
Up Downs

  • Target time: 9-11 minutes

  • Time cap: 15 minutes

CrossFit KGB