5/27/2026

Clean and Jerk

HEAVY CLEAN + JERK
Work to 85% OR RPE 8-9.
*If form looks good and you're feeling it, then build to a 1RM

The clean can be squat or power. Choose any shoulder-to-overhead that allows you to lift the most weight efficiently.

The Liberty Lift

COMPETE (RX+)

10:00 AMRAP

8 Burpee Over Bar

8 Shoulder to Overhead (115/75)

12 Front Rack Step Back Lunges (115/75)

FREEDOM (RX):
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (115/75)
10 Front Rack Step Back Lunges (115/75)
(Scored by Rounds + Reps)

INDEPENDENCE (Intermediate):
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (95/65)
10 Front Rack Step Back Lunges (95/65)

LIBERTY (Beginner):
10:00 AMRAP
5 Up Downs
5 Dumbbell Push Press (light)
10 Single Dumbbell Step Back Lunges (light)

Target: 7+ rounds

Minimum: 5-7 rounds