3/26 – Clean & Jerk

Mar 25th, 2014

Category: Oly

3/26 – Clean & Jerk

john rack position
Warm Up
10 Hang Power Cleans
10 Front Squats
10 Squat Cleans
10 Split Jerks

1) 1 Hang Power Clean + 1 Squat Clean
N: 5 sets staying light
I/E: 5 sets ascending to a max weight

2) 1 Push Press + 1 Jerk Behind Neck + 1 Jerk
N: 5 Sets staying light and working technique
I: 5 Sets working at 80% of push press 1RM
E: 5 Sets working up to a max weight
*Hold the split for 5 seconds

3) Front Squat
N: Working up to a heavy 3 rep
I: 3×2 @ 80% of 1RM
E: 3×2 @ 90% of 1RM