One Way Fitness – FitX Training


Warm-up (No Measure)

Power Clean and Split Jerk
We will warm up and practice the movement with the bar several times before adding minimal weights.

Metcon (AMRAP – Rounds)


2 Power Clean and Split Jerk

*Rest min 5 seconds after first Pcnj before the next rep
No tap and go. Find a medium heavy weight that you can still keep form. If you cannot execute a split jerk correctly, then lower the weight! No press outs.

Metcon (Time)

For time: 15 min cap

3 Rounds of

5 Power Clean to shoulder over head 135/95

100 Dubs/200 Singles

3 Rounds of

5 Power Clean 185/115

15 Pullups, 15 Pushups

Scaled- 95/65, 115/75, X2 Ring rows, pushups

Rtg- 165/115, 205/135, Burpee MU.

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