Clean & Jerk warm-up

A. Two sets of three reps of muscle cleans w. a three second pause in the top position.
B. Two sets of three reps of power clean w. a three second pause in the catch.
C. Two sets of three reps of power clean w. a three second pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position).
D. Two sets of three reps of power clean w. a two second pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position) and after the last clean three split jerks w. a three second pause in the split.
E. Two sets of three reps of power clean w. a one second pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position) and after the last clean three split jerks w. a three second pause in the split.
F. Two sets of three reps of power clean without the pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position) and after the last clean three split jerks w. a three second pause in the split.

Technical notes:
1) The front squat always has to start directly from the catch position. You can’t stand up from the catch and then do the front squat.
2) Try to keep the hookgrip throughout the cleans. It might not be comfortable but is important to develop good front rack mobility over time. As you begin to add weight it’s not uncommon to lose the hook grip but try to maintain it for as long as possible. Change it for the jerks so you let go of the hook but still maintains a solid grip on the bar rather than letting it slide into the finger tips.