Primer:

Hi-hang clean + jerk, both with stop at the bottom of ”dip” and catch.

• 2 x same weight before adding more weight on the barbell
• Climbing weight
• Build up to a moderate & fast weight
• This is a primer. Speed and control!

Working sets:

Build up to a heavy weight in a complex of: Clean pull + hang clean + push press + jerk..

• 2 x same weight before adding more weight on the barbell.
• Build up to a moderate/heavy weight that allows you to stay fast.
• Focus on good movement mechanics and work to get consistent with lifts.

Front squats:

Front squat, 5 sets of 5 with pause at bottom.

Build to heavy weight that allows you to stay upright and feel the legs working.