Warm Up
- 200m Run
- 10 Walkouts
- 10 Sec wrist stretch
Teaching Power Clean
- Hand and Feet Position
- Dip and shrug
- Dip High Pull fast elbows
- 3 Bottom Positions
- Power clean
Teaching Push Jerk
- Jump and Land Hands by Side
- Jump and Land, Hands on Shoulders
- Jump and Land, Punch hands to the Sky
- Broomstick Push Jerk
- Barbell Push Jerk
Workout Prep
- Clean and Jerk Build up to working weight
Workout For Time – Teams of 3
200m Run ( all run together )
21 Clean and Jerks (split up between 3)
400m Run
21 Clean and Jerks
200m
21 Clean and Jerks