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7/16/17 Day 2 "How to Clean and Jerk"

July 16, 2017


Clean and Jerk Video

Warm-up 0:00-15:00

Learn hand placement on Clean & Jerk and importance 

of hook grip with a dowel.

2x8 Learn Hip Hinge "Power Position"

3 Rounds

25 Air Squats

10 Push-ups

15 Split Jumps (alternating feet)

:20 Wrist Stretch (changing positions with each round)



PRACTICE 20:00-1:30:00

1. 2x5 Clean Power Position Taps 

(Learn where the Dowel/Barbell makes contact on the hips)


2. 2x8 High Pull

(Learn how to shrug and pull elbows high)


3. 2x8 High Pull Turnover

(standing at the top of the High Pull position, turn dowel over and

jump down and receive dowel with elbows forward)


4. 2x8 Front Squat

(achieving an upright position with full depth at

bottom and dowel resting on shoulders)


5. 2x8 Tall Jerk

(dowel/BB starts even with top of head and you jump under while

loving your arms out)


4. 4x4 Above Knee Power Clean & Jerk

(putting all the movements together)


5. 4x4 Mid-Shin Power Clean & Jerk

(Learn how to Rise to Power position as knees pull back)


6. Repeat 1-5 with a technique bar or barbell (if mobility allows

use standard barbell)


7. 8x3 Clean and Jerk from Hip

(learn to be explosive under the bar from hip, while 

locking arms out)


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