OLYMPIC LIFTING – BB CLEAN

Intention: Practice the smaller pieces of the Clean and bring them into the A series with load.

Prep: release quads, traps, pecs, Isometric holds, hangs, glute activation, bouncy bands

2 sets of activation
– Jump to touch (high) x 5
– Jump land holds 5 sec
– CS band YW negatives x 5

2 x stick and 2 x BB “Bergener” warm up
– down and finish x 3
– elbows high an outside x 3
– muscle clean x 3
– tall clean 2″ x 3
– tall clean 4″ x 3
– tall clean 6″ x 3
– tall clean full depth x 3

4 sets adding load
A1) Hang Power Clean x 3
A2) Squat clean x 2

B) EMOM 8
Min 1 – Dead ball cleans x 10
Min 2 – Box jumps x 10

C) TABATA – 20/10 x 9 (4.5 min)
– Plank hold
– Lunge jumps
– Wall Sit