OLYMPIC LIFTING – CLEAN & JERK

Intention: continuing the Clean and Jerk learnings, ironing out any issues from the Lifting Party lifts.

Prep: Rower, SMFR quads/TFL, plate weighted Lat stretch over medball, squat hold, sots press, squats using big toe and heel. Jump and land (big toe and heel). Cobra with reverse hands, chest stretch. squeeze the grape and tighten the rope.

warm up 5 DB push press + 5 DB push jerk + 5 DB Split jerk x 3

3 sets
A1) Rocket Jumps  x 3
A2) Tall BB cleans x 3
A3) BB Jerk balance x 3
A4) BB strict press in Jerk position x 3

B) EMOM 10

Paused BB Clean and Jerk 2 (2 sec pause in each catch position)

C) scapula stability – 3 rounds – partner up (1 coaches, 1 works)
@2020 each exercise (1-3kg)

prone Y’s on 45d bench x 15
prone T’s on 45d bench x 15
prone W’s 90/90 rotations (lucky cats) x 10
supine chest flyes x 10