So we've worked on the Snatch lift...now it is time to focus on the Clean and Jerk. The front squat is a very important aspect of the lift as a solid rack position is necessary to complete the lift. Today we will break the C&J down into 4 separate lifts. Those being:
- Deadlift (lift off)
- Power Clean (from above the knee)
- Front Squat
- Push Press
Warm-up/Skills:
1000M row
20 lbs Med ball cleans x10 x3
Workout:
Depending on 1RM, use 45 lbs, 65 lbs or 95 lbs for 21, 18, 15, 12, 9 (75 total reps) of each(DL, PCL, FS and PP). So the workout is:
21 DLs, 21 PCLs, 21 FSs and 21 PPs
18, then 15 and so on.
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