Wednesday, August 30, 2017 - Clean Technique and Strength

The intent of today is to address the clean (both the technique needed to finish the pull, as well as strength and speed under the barbell). 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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  • Hip Clean 3x5 at 30-50% of clean

  • Block Clean 6x2 (E2MOM) at 65-75% of clean and jerk

  • Snatch Deadlift with Pause at Shin 4x4 (E2MOM) at 90-110% of snatch

  • 12min EMOM

    • Seated Box Jumps x8

    • Landmine Rotation x8/

    • Weighted Plank x30 seconds

    • Rest

Clean and Jerk Workout, Clean and Jerk Technique, Strength WorkoutMike Dewarhip clean, clean and jerk, snatch deadlift, weightlifting wodComment