OLYMPIC LIFTING – BB CLEAN & JERK

Intention: Getting strong and familiar in the BB Clean and Jerk ready for the lifting party in June.

Prep: Rower 10 cal (damper 10), rower 3 pulls to get 100m, Stick front squats 10, stick squat jumps 5, 10 sec each – stick floor set up position holds, stick front rack hold, stick dip hold.

EBB complex
5 muscle Clean
5 Front squat (paused)
5 Push press
5 Jerk (your preference)
5 power clean and jerk

3 sets
A1) Power Clean and Jerk x 3 (80-85%of 1 RM)
A2) BB Jerk x 3

B1) Heavy BB front rack holds x 10sec (from racks)
B2) BB Jerk dip holds x 10sec (from floor)

C) 30 DB Clean and Jerks for time

D) Durante – 3 rounds
10 hollow rocks
10 V ups
10 tuck ups
10 sec hollow holds