December 18, 2020

Posted By: Christi

Hang Power Clean & Jerk

Our heavy day for the week includes a hang power clean to jerk. The focus for this lift will be on creating a solid landing position with your feet. We want to avoid the starfish or extremely wide catch and focus on pulling yourself under the weight. The jerk can be either a push jerk or split jerk. During the working sets, you build up and work down, continue to build up so long that your position allows for this, or remain at the same weight for all. Ideally, we want all working sets within 15% of one another.

Accessory Work 3xs:
15 Barbell Good Morning
10ea Side Plank w/reach through
8ea Tempo Split Squat (:03sec down & up)

Post Work
3xs :20sec each:
3-Way Hip Stretch