Oly: Clean & Jerk
With Barbell only:
(x3) Power Clean: from hip, mid-thigh, below knee.
(x3) Clean received in ½ squat: from mid-thigh, above knee, below knee.
(x3) Full Squat Clean: from mid-thigh, above knee, below knee.
(x5) Strict Press, (x5) Push Press.
(x5) BNK Strict Press, (x5) BNK Push Press, (x5) BNK split Jerk.
With barbell loaded up to 50% 1RM:
(2×3) Complex: Power Clean + 2 Front Squats (2 sec. pause at bottom)
(2×3) Complex: Squat Clean + 2 Split Jerks
(2×5) Roman Deadlift”s
With barbell loaded up to 90% 1RM
(3×3) Clean Pulls
(2×3) 1st Pulls with 2 second pause above knee.