*The Clean and Jerk is an Olympic weightlifting movement that requires both strength and speed. Practice the movement with a broom stick and then the bar, working yourself up in weight as you perfect the movement. It takes most people a few months just to become proficient then years to perfect. Practice as a warm up or cool down on your workout days.
5 rounds with rest in-between total cycle:
1 Shoulder Press
3 Push Press
5 Push Jerk
5 rounds for time:
5 Clean and Jerk (75% of your max)