NIVEL II

WARM UP

Clean & jerk warm up

15 burpees over the bar
5 clean & jerks 85/55
12 botb
4 clean & jerks 85/55
9 botb
3 clean & jerks 85/55

21, 18, 15, 9, 6, 3 reps for quality
Strict hspu –> push ups en paralelas
Pistols –> weighted step ups
Entre series 50 du’s

Single leg flexion with external rotation 5′ cada pierna.

Power clean practice

15 burpees over the bar
15 power clean
12 botb
12 power clean
9 botb
9 power clean

21, 18, 15, 9, 6, 3 reps for quality
Push ups / squats
Entre series 50 singles