Clean & Jerk

ABCs

Clean “A” Movements
Demo Video
3 Rounds; 1 min break between rounds:
1) Squatting Quad Muscle Clean x 5
2) Squatting Quad Power Clean x 5
3) Squatting Quad Power Clean to Front Squat x 5
4) Squatting Quad Clean (squat clean) x 5

Clean “B” Movements
Demo Video
3 Rounds; 1 min break between rounds:
1) 3 Part Pausing Power Clean x 3 (floor, knees, pockets)
2) 3 Part Pausing Power Clean to Front Squat x 3
3) 3 Part Pausing Clean (squat clean) x 3

Clean “C” Movements
Demo Video
Work top down, 3 part pause, then 2 part pause, then from the floor
1) 3 Part Pausing Power Clean to Full Speed Power Clean
2) 3 Part Pausing Power Clean to Front Squat to Full Speed Power Clean to Front Squat
3) 3 Part Pausing Clean to Full Speed Clean

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