Slow Clean Pull:
Knee + mid-thigh + hip + high hang clean + jerk
*travel back to floor after each rep i.e. pull to knee, pause, back down, pull to mid thigh, pause, back down etc. Finish the complex with a clean from the high hang and jerk.
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills
Take 5 minutes to practice Clean
Clean & Jerk; 1.1; 10 sets; rest 10 seconds between singles
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+