Weightlifting

Clean & Jerk

W-UP

2 Rounds

10 Hip flow
5 Walkouts + PU
10 Kang Squat
30s Plank


Clean

5 Clean DL (first half)
5 Clean DL (second half)
10 Hang Clean Schrugs
10 Hang Clean Pulls
5 High hang squat Cleans
5 Front Squats
5 full Clean


Sprit Jerk W-UP/ Practice

20 split jerk walk outs
10 Sprit jerk jumps
10 BB shoulder press in split position
10 BB split jerks


Strength

A: 1x 1 Clean 2 Split / power jerks – work up to heavy

B: Drop down to 70-80% of A

1+1 every 2min – 8x


Snatch W-UP

5 DL
5 hang schrug
5 hang high pull
5 muscle snatch
5 full snatch


Snatch practice

@ max 50-60% of 1RM

1 snatch schrug + 1 hang snatch high Pull + 1 hang aquat snatch + 1 snatch drop

1+1+1+1 every 2min. x 8