Clean & Jerk

Prep: rounded Pec release, thoracic roll, 1 arm hang with push, leaning hang, banded wide arm row,

1 min row
foam roll T spine
15 light KB swing pull scaps stay together
Dead bugs with 2.5kg plate 5 ea
SL Glute activation 20 ea
leaning hangs
Power clean drills –
10 rack delivery – scaps pulled together to get elbows back
10 tall muscle cleans
10 FR squats – mini band
10 tall cleans – pull under quick
* 10 OH press in full squat
* 10 clean grip OH squat

3 sets
A1) BB Front squat x 6
A2) BB Strict press x 6

B) Stick Split Jerk practice onto plates. for full extension in split jerk

C)
1 High hang Clean – drop under fast
2 Front squats
3 Split Jerks