Deng Mengrong 137 clean

16/03/16 Barbell

Warm Up

2 rounds of: 10 Good mornings (empty bar), 10 Wall Squats (hands on head), 10 Press in Split

2 rounds of: 5 Front Squats, 5 Jerk Balance, 5 Clean Pull under

Beginners

Clean (no contact) + Split Jerk – 3 reps x 8 sets

Clean Deadlift (pause at knee 5 seconds) – 3 reps x 5 sets

Strict Press – 10 reps x 3 sets

Intermediate

Clean Pull Under – 50-60%/3 reps x 4 sets

Clean & Jerk – 2RM, then same weight for 1 rep x 4 sets

2 position Clean Deadlift – 90-100%/3 reps x 4 sets

Reverse Lunge – 5 reps each leg x 4 sets

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