Video Showing the 3 position clean (note: These athletes are working from bottom-up where you guys will start at high-hang position and work your way down)
Barbell Warm-Up & Skill Review
- Tall Clean drill (focus on speed and efficiency pulling under barbell)
- Position, movement review for Push-Jerk and Split Jerk
A. 3 Position Squat Clean (High-Hang, Mid-Thigh, Below Knee)
- 6 sets of 1 rep (work up to about 60-65% of 1RM)
B. Push Jerk + Split Jerk
- 6 sets of 1 rep (work up to about 70% of 1RM)
C. Clean Deadlift
- 4 sets of 4 reps @105% of best Clean
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