Clean and Jerk

Warm up: 3 rounds

10 broad jumps

20 feet bear crawl

30 jumping jacks

Workout 1: 20 min. Clean and Jerk barbell technique

Clean bar to front rack

2 seconds down to dip

Fast drive up and catch at dip

Add weight by small increments only if form is good

Workout 2: 20 min. Clean and Split Jerk barbell technique

Clean bar to front rack

2 seconds down to dip

Fast drive up and catch at split stance

Add weight by small increments only if form is good

Results:

Both workouts involved 5 mins of just the bar, 10 mins with 91#, 5 mins of 161#. Tons of reps were with the lighter weight (bar and 91#) and 3-4 reps with the 161#.

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