OLYMPIC LIFTING – BB CLEAN & JERK

Intention: UB strength and practice for the BB clean

Prep: 1 min row
foam roll T spine
15 light KB swing
Hollow hold 30s
1 min FR mobility on rig (30s ea side)
Power clean drills –
10 rack delivery
10 tall muscle cleans
10 FR squats
10 tall cleans – pull under quick
* 10 OH press in full squat
* 10 clean grip OH squat

3 Sets
A1) Touch n go power clean 4 x 3 reps (light)
A2) Hand stand 3 x 20sec hold (wall walks)
Seated straight leg DB OH press hold.

B) 4 x BB Complex add load
1 Power clean
1 Front Squat
1 Split / push Jerk

C) GRACE – 30 clean and jerks for time
* choose something you are comfortable going OH, or just do the BB clean.