Power Clean Warm-Up
With an empty bar or PVC:
4 Hang muscle cleans
4 Hang power cleans
4 Strict presses
4 Power cleans
4 Jerks (push or split OK)
Weightlifting: Power Clean & Jerk Complex
Every 2:00 x 8 (16:00)
1 Power Clean + 1 Hang Power Clean + 3 Jerks
Stay at the same weight or increase as you please, as long as the reps look/feel good (according to your coach!). Start at about 60% of your 1RM Clean and Jerk. Record your heaviest complex.
3 Power Cleans and Jerks (135/95)
6 Box Jumps (24/20)
repeat for 2 more rounds (3 rounds total)
Record total reps for each round.
You should be moving FAST! PC&J should be a light enough weight you plan on going unbroken for a while. If your plan is to drop and go use a lighter weight.
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