Misfit-training: Olympic Lifting – Power position squat clean 7x2 80-90% Strength

Drop each rep and do a slow perfect Clean deadlift then lower the bar back down to power position, pause, then go. Three reps, last one is clean and split jerk.
First weight should be at 80% climb up towards 90% with each set. If it isn’t pretty stay close to 80%, this is just as much skill work as it is getting stronger.
You should be paused in power position before you go. No dip drive to gain momentum. Weight on the heels, knees in front of the bar, shoulders behind the bar, then fast hips. Lower the weight to power position, pause, engage traps, then go.