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Clean and Jerk 7/22/2021

Swamp City Fitness – Olympic Weightlifting

Warm-up

PVC Pass Through x10

PVC Around the World 10 each way

Squat Stretch against Rig

Clean Pull, muscle clean, front squat, overhead press (x10)

Clean Pull+Hang Power Clean with Pause+Front Squat+Split Squat with a Pause (x10)

Clean and Jerk (Singles at 90%)

Singles 60%, 65%, 70%, 75%, 80%, 85%, 90% x3

Clean (75% Triples)

Split Jerk (75% Triples)

Strength

A: Deadlift: Wendler Week 4: 40%, 50%, 60% 3×5

B: Strict press: Wendler Week 4: 40%, 50%, 60% 3×5

C: Push Press (4×6, 5-10% above last week)

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