Wednesday, August 16, 2017 - Clean Technique and Pulling Strength

The intent of today is to address the clean (lack of finishing the pull and slow speeds under the barbell) and overall strength (back and leg strength specific to heavy snatches and squats). 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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  • Muscle Clean + Push Press 3x1+2(3) (start at 50% of clean and jerk, build every set)

  • Clean Pull + Clean + Power Jerk + Split Jerk + 6x1 (E2MOM) at 70-75% of clean and jerk

  • Deficit Snatch High Pull 4x4 (E2MOM) at 70-80% of snatch

  • 12min EMOM

    • Squat Jumps x8

    • Goodmorning x8

    • Weighted Plank x30 seconds

    • Rest

Clean and Jerk Workout, Strength Workout, Clean and Jerk TechniqueMike Dewarclean and jerk, squat strength, snatch pull, muscle clean, weightlifting wodComment