Olympic Lifting – Clean and Jerk

Intention: fine tuning the strong landing positions

Prep: Mobility- thoracic, traps, pecs, lats, scaps, sub scap, quad, TFL, glutes. Sled push

Clean and Jerk –

A1) Split jerk landing on plates 5 – Stick practice
place 10kg weight plates on your foot landing positions,
start between the plates, jump up (extension) and land with feet on plates.
A2) Jerk lock out holds 5 – light to mod bar – take time in the hold to fix the hips, knees, feet, head.

B1) Heavy Clean Pulls 3- check feet feel even, use legs to drive, think vertical power, push body up and slightly back, but keep bar close with scaps pulled back.
B2) Front rack Sotts press 5 – slow and strong, seated if necessary.

C) Clean and jerk play – play with what you just learnt, focus on giving good reps, rest intentionally as needed.