Wednesday, August 23, 2017 - Clean and Jerk Emphasis

The intent of today is to address the clean and jerk (lack explosiveness and strength in second pull, as well as weak leg drive in the jerk) and overall strength (back and leg strength specific to heavy cleans). Loads can be kept in ranges as prescribed, with the last section (12min EMOM) being performed with first exercise in first minute, second exercise in second minute, and so on for a total of 12 minutes.

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  • Sots Press 3x5 (use manageable load)

  • Power Clean + Clean + Jerk 6x1 (E2MOM) at 65-75% of clean and jerk

  • Clean Pull 4x4 (E2MOM) at 90-110% of clean

  • 12min EMOM

    • Squat Jumps x8

    • Reverse Hyper x8

    • Weighted Plank x30 seconds

    • Rest

Clean and Jerk Workout, Clean and Jerk Technique, Strength WorkoutMike Dewarclean and jerk, snatch pull, weightlifting wod, sots press, power cleanComment