OLY

Clean & Jerk

Perform with barbell only, 3 reps per movement:

Clean Pulls from hip, mid-thigh, above knee.

Clean High Pulls from hip, mid-thigh, above knee.

Tall Cleans received in quarter, half, full squat.

Squat Cleans from mid-thigh, above knee, below knee.

Jerk Balance, BNK Split Jerks.

 

Then @ 50% of 1RM:

(2×3) 1+1/4 front squats.

(2×3) Hang Squat Cleans with 2 second pause at bottom.

(2×3) Power Clean with 2 second pause above knee + Split Jerk.

 

Then @ 75% of 1RM:

(2×3) Power Clean + 2 Front Squats + 2 Split Jerks.

(2×3) Squat Clean + Split Jerk

 

Then @ 90% 1RM:

(2×3) Clean 1st Pulls with 2 second pause above Knees.

(x3) Clean Pulls, Clean High Pulls, Squat Cleans.