OLYMPIC LIFTING – BB CLEAN & JERK

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

Prep: Bike/Rower 12 cal (damper 10), trigger ball foot, quads, pecs, lats, traps, scaps, sub scap. Hip opener. Shaky Shaky, jump to touch, stick Complex, EBB complex.
5 Muscle Clean
5 Front squat (slow)
5 Push press
5 Jerk

A) Power Clean and Jerk 5 x 3 (75-80%of 1 RM)

**use the same weight as A series
B1) Clean high pull 3 x 5
B2) Paused front squat 3 x 5

C) AMOM 6 – rest the remainder of the minute
1. Heavy Double DB OH hold x 30s
2. 1 x round of Durante
10 hollow rock
10 V up
10 Tuck up
10 sec hollow hold