Warm Up

10 reps of: Front Squat, Press in Split, Clean from Hip, Jerk Balance

5 reps of: Clean from knee, Pause Jerk, Clean, Jerk


Main Workout

Clean & Jerk: 1+2 reps x 4 sets (90%)

Rack Jerk: 1 rep x 5 sets (90%+)

Front Squat: 1 rep x 6 sets (90%+)

Abs: 10 reps x 4 sets


Ifyou struggle with lowering the bar back to the shoulders between reps in the jerk, have a read of this article http://www.catalystathletics.com/article/1709/Lowering-the-Bar-Between-Reps-in-the-Snatch-Clean-and-Jerk/

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