Clean & Jerk
Building to a heavy single in both the snatch and clean & jerk. Score your heaviest successful lift for each movement. This can be done in either a power or full squat and push or split jerk. For both lifts you will work on the clock taking 1 set every :90sec. for 15 minutes.
For the Snatch we want you to focus on quality position. Focus on keeping the bar close to your body and working with speed as you turn over the bar and landing with a strong shoulder position. You should only build in weight so long that you feel comfortable and are moving in a good position.
Again, for the Clean & Jerk, we want you to focus on quality lifts. Work to keep the barbell close on the pull and work to aggressively jump and use your legs from the floor. Focus on strong shoulder position when transitioning overhead. You should only build in weight as long as you feel comfortable and are moving in a good position.