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, EBB front squats 10, squat jumps 5, 10 sec each – stick floor 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 (15 min)
A1) Power Clean and Jerk x 3 (80-85%of 1 RM)
A2) BB Jerk x 3

(10 min)
B1) Heavy BB front rack holds x 10sec (from racks)
B2) BB Jerk dip holds x 10sec (from floor)
**start at the weight you finished at last week and attempt to add each round.

C) 30 DB Clean and Jerks for time – heavier than last week

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