Wednesday 5.1.13

Weighting of the foot through the first and second pull.

1.  Clean and Jerk
Quickly work up to a single at 90%

2.  Front Squat 
Quickly work up to a single at 90%

3.  Bar MU
Accumulate 20 reps, not for time, in as many sets as needed.

4. Big Clean Complex

6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.