Block Clean and jerk ( @ knees)

5 x 3 @ 60-75%, go every 2:00

– Do your first set @ 60%1RM clean and jerk and build up within the percentage range over the remaining sets
– Drop the bar between each rep, reset and go
– Work on a powerful and explosive second pull and quick turnover from the block position.
– Focus on acceleration and timing under the bar (catch the bar at height you pull it to). Pull yourself under the bar.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).