Friday, July 24th 2015

Strength/Skill- Clean and Jerk

1 Squat clean
1 hang clean
1 Jerk

Work up to a heavy single of this complex.

25 minutes

WOD- 12m EMOM of:

odd minutes- max pistols squats
even minutes- max sit-ups

Each minute, do as many reps of each exercise as you can. Although it says "max" this should not be to complete exhaustion each minute. Plan out your sets so that you can achieve the maximum number of reps in 12 minutes.


Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.