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.