Warmup
- KB warmup
Teknik – Clean and Jerk – Stød
- Ståvend
- High hang clean
- Hang clean
- Opadstød
Styrke – 6 Sets for Max Load
- High Hang Clean + Hang Clean + Clean + Push Press
- High Hang Clean + Hang Clean + Clean + Push Jerk
- High Hang Clean + Hang Clean + Clean + Split Jerk
One set consists of all 12 reps
Each set consists of 12 reps, without dropping the bar (if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar). Complete 6 total sets. Rest as needed between sets and try to increase weight after each set. All cleans must be full/squat cleans (power cleans are not allowed).
Workout
21-15-9 af:
- Overhead squat / front squat
- Boxjump