Monday 02.08.2021

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The Clean & Jerk

Warm-up Drills
I. Row 500m
II. 2 Rounds of
10 x Air Squats
10 x Push-ups
10 x Hollow Rocks
+ 2 Round of
5 x Power Clean
5 x Full Clean
5 x Push Jerk
III. Scorpion Sandwhich
IV. Mobility

Impact/Focus: Clean & Jerk Singles
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets of 2-3 reps each.

8 Rounds on the :90 seconds of

Clean & Jerk x 1 rep
(Climbing weight as able)


Begin weight @50% to 60% or heavier of a Push Jerk or Clean & Jerk 1rm.
The Clean moves through a full squat receiving position.
Emphasis today will be on barbell position from floor to full extension of the hips as well as efficiency and speed into the receiving position.
Athletes will also be working on the transition from the Clean to the Jerk, which may be either Power or Split style.

Post scores to comments.

For time
10-8-6-4-2 x Clean & Jerk (135/95lbs)
50-40-30-20-10 x Double-unders
50-40-30-20-10 x Abmat Sit-ups


Cleans may be Power or Full; incidental Presses or Push Presses will be good for rep counts if they occur however the emphasis today is on applying the Push Jerk movement.

Post scores to comments.

Samy Daghir

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