CrossFit Ambush – Ambush Weightlifting

Metcon (Weight)

Clean and Jerk day:

1- Every 2 min x 5 sets:

*2 clean pull at 80%(last one hold 5 secs mid shin)

2- Every 2 min x 4rounds:

*1 power clean + 3 push presses(60% of push press)

3- Every 2 min x 4 rounds:

*2 hang power clean(hold 2 secs on catch)+2 front squat + 2 power jerks(hold 2 secs on catch)

4- EMOM x 4:

3 tall cleans.