DYNAMIC WARM-UP | 5:00
4 sets:
:20 air squats
:10 straight arm burpees

:30 rest

4 sets:
:20 bottom of squat hold
:10 burpees

CLEAN AND JERK PROGRESSION | 8:00

Front squat Loose fingertip grip while keeping elbows off of the knees.

Squat clean Smooth and slow pull off of the ground until the bar gets to mid-thigh.

Push press Upright dip, hip extension before arms punch.

Push jerk Upright dip , hip extension , then punch under the bar.

Split jerk Knee stacked over front heel, back knee slightly bent.

Clean and jerk (touch and go) Teach athletes how to lower bar from overhead to the floor. The bar should first stop at the shoulders, then the hips and finally the floor.Advanced athletes may not need to stop at each part but have them practice this way.
CLEAN AND JERK WARM-UP | 6:00
3 sets:
3 touch and go clean and jerks

On a 3:00 clock:
1:00 air squats
1:00 empty bar thrusters
1:00 empty bar overhead squats
– No rest between movements.

2 sets:
1:00 foam roll quads/side
15 reach-roll-lift on foam roller