SKILLS AND DRILLS

BARBELL WARM UP

High Hang Squat Clean

5 sets of 3 on 2:00
*start and work through sets at a light weight focusing on dropping under the bar and a good, upright receiving position

Pausing Split Jerk

5 sets of 3 on 2:00

*start and work through sets at a light weight focusing on receiving the bar low and balanced with active shoulders, pausing 3 secs in the catch before bringing the feet together to finish the rep, can be taken from the rack

Squat Clean & Split Jerk

5 sets of 3 on 2:30, these do not need to be touch and go

*stay at a weight that is moderately heavy for the day (70-80% of 1RM), the focus in on technique today, not maximum load