OLY: CLEAN & JERK 

With barbell only:

(x3) from each position: mid-thigh, above knee & below knee:

Clean pull, clean high-pull & power clean.

(x5) ¼ front squat, ½ front squats & full front squats with 2 sec. pause.

(x5) Tall cleans, push press, push jerks & split jerks.

(x5) BNK strict press, BNK push press & BNK Split Jerks.

 

Then with up to 50% of 1RM:

(3×3) Pendlay Rows

(3×3) complex: power clean + 2 front squats (2 second pause at bottom)

(3×3) complex: power clean + 2 push jerks

(2×3) Squat clean & split jerk ( 20 second reset b/t reps.)

 

Then with up to 75% 1RM:

(3×3) 1st pull with 2 second pause above knee.

(2×3) 2 hang clean pulls + 1 hang squat clean (2 second pause at bottom)

EMOM for 5 minutes: 1 squat clean + 2 split jerks