*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)

10 Burpee

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