21/01/15 Barbell

Warm Up

10 reps of: Front Squat, Press in Split,

5 reps of: Clean Receive, Clean from Hip, Jerk Balance, Clean from Knee, Pause Jerk, Clean, Jerk

Main Session

Clean without foot movement – 4 reps x 4 sets

Front Squat + Split Jerk – 3+1 reps x 5 sets

Pull Ups – max reps x 5 sets

Hanging Leg Raises – 10 reps x 5 sets


For the cleans without foot movement, start with your feet slightly wider than your normal start position, then do the clean without moving your feet.

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