Today's focus is on strength, and power. We are going to be starting off with are body prep and warm-up, which then will roll into the Sport specific warm-up where today we will be doing clean and jerk form work, with the bar. After the 20min of preparation work is done we will move into working the power strength portion of the workout. Clean high pulls and clean podium pulls. Finally we will finish off with short Metabolic conditioning workout and stretching.
Doing 1 set every 2 min do: 3 clean high pulls @ 110% of 1 rm clean. Do 5 rounds.
Doing 1 set every 2 min do: 5 clean podium pulls @ 110% of 1 rm clean. Do 5 rounds.
Use 65% of 1 RM clean, Do 4 rounds of:
5 power cleans
10 front squats