10 things to do to improve your clean and jerk.. from start to finish

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of work out prep
– Bottoms up KB walk
– TGU 1/side
– RDL
– 10 pulls on rower

Then

FITNESS:
A1. BS x 5 x 3, rest 60 sec
A2. DB bent over row x 8/arm x 3, rest 60 sec
+
6 rounds
10 db lunge steps
8 push ups
10 DB power snatch, 5/arm

PERFORMANCE:
A.1 BS @ 78% x 3 x 3, rest 60 seconds
A.2 DB bent over row x 6/side x 3 sets, rest 60 seconds
+
6 rounds for time
10 front rack lunge steps @ 95/65
8 HSPU
5 power snatch @ 95/65

finisher:
plank holds – 45 sec on 15 sec off x 2

10 things to do to improve your clean and jerk.. from start to finish
BY Sage Burgener

#1: Discontinue your day job at the strip club…you’re better than that. (Shoulders, hips, and bar move up together off the ground).

#2: God gave you lats to activate. Do NOT disappoint him (Set your lats before the bar leaves the ground,or you WILL pull with your arms)

#3: The bar’s main goal in life is to pull you forward and down. CRUSH that bar’s dreams (Shift to your heels IMMEDIATELY off the floor)

#4: On a hot day, milk is a bad choice, but using your legs is ALWAYS a good choice even on non climatically- perfect days. (Jump HARD)

#5: A wise woman once said, “My hips don’t lie”(Your hips must move UP and DOWN in a matter of milliseconds. Slow hips=slow bar)

#6: You’re not on the dance floor. “Dropping it like it’s hot” is not recommended. (Do not dive or drop. PULL yourself under the bar)

#7: 99% of the population has suffered from the deadly disease MonoSyphiSlowElbow. Will you be one the them?(Fast elbows=brownie points)

#8: Favorite alliteration: Petunia Practiced Perfect Posture… On Her Jerk…wait… (The jerk dip: chest up, toes out, weight on heels)

#9: Chewing gum instead of brushing your teeth counts for nothing, but jumping up and punching down on the jerk, counts for a lot.

#10: Weight on your hips doesn’t always mean you have love handles (Receive your jerk with ALL the weight centered on your hips)