Perform @ 70%+ of Limiter (either Hang Power Clean or Jerk)
Extra Instructions
For the Hang Power Clean + TnG Power Clean, we are looking to emphasize hip extension and keeping the bar close. Then on the alternating minute we will work on a full Clean and Jerk with the emphasis on extending through the bar before pulling aggressively into a Squat Clean. We will stand with intention, reset our grip, then punch into a powerful Split Jerk Overhead.
Looking to start at 70% of our limiting movement, we would then look to increase weight. We can adjust loads between movements if you choose today.
Every 3:00 x 3 Sets
3 Front Squats @ 80-85%
Rest 30 seconds
5 Back Squats @ Same Load
Extra Instructions
This one is a good little mix of hitting a heavy 3 reps on Front Squats for 3 sets, but having our drop sets build speed and stamina in the squat with 5 Back Squats at a similar load. As an example if you have a 100kg Front Squat, we will perform the 3 reps @ 80-90 kg, rest 30 seconds then perform 5 Back Squats at 80-90 kgs.
