Clean & Jerk

Intention: Leg power awareness and practice of the BB clean and jerk.

Prep: 200m Run/bike , 10 broad jumps, 200m run/bike, 5 burpee jump to touch, lunge hold 2cm from floor @3311, split jerk landing – get down fast and low and lock out

A1) heavy front rack holds – 10-20s

A2) Split Jerk 4 x 2 reps at 85-90% of 1RM
from pins (rest 3 min)

Prep: start with stick, then 10kg bar,
jump with BB from high hang, jump with BB from hang, jump with BB from floor, push press, push jerk, split jerk

B) BB Complex – @50-60% of 1RM (squat cleans)

• High Hang clean + Hang clean + clean + push press
• High hang clean + hang clean + clean + push jerk
• High hang clean + hang clean + clean + split jerk

C) 2-3 sets
10 Y raises and 15 face pulls