tempo clean pulls
3 sets x 3 reps
hit all these position going very slowly:
-floor (proper set ups) to 1″above floor…..
-1″above knees (make sure you do not go around the knees)…..
– mid thigh…..
-hit the down position (scoop, double knee bend….Bergener calls this the down…..then to the high hang.
-repeat going down.
on the 3rd rep….hit the down and explode to the finish. .
choose the weight carefully.
clean and jerk: work up to 85% of 1RM
– 1 clean and jerk
Use full (squat) clean
front squats: 3, 2, 1, 1, 1, 1, 1
Get as heavy as good technique will allow.