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 scaps stay together
Hollow hold 30s
SL Glute activation 20 ea
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 – do not rush the clean or the jerk use your breath and pause in the receiving positions before resetting
A1) Clean X 5
A2) Jerk X 5 – practice pushing down under the bar

3 sets
B1) Clean and Jerk X 5

3 sets
C) Goblet Split squats with band around knee to force abduction 8ea
Slow mountain climbers 8ea