STRENGTH

Mens Health (Australia) - - Tactics -

1/ Power Clean 2/ Split Jerk

Set a timer and per­form these as a lad­der: do nine cleans and one jerk. Af­ter 90secs, do eight cleans and two jerks. Stop when you hit one clean and nine jerks.

9, 8, 7 reps down to 1

With feet hip-width, hands slightly wider, hook-grip the bar (A) and drive up. As it clears your hips, snap them ex­plo­sively and dip to catch the weight (B). Stand tall, then lower.

(1, 2, 3 reps up to 9)

From a rack po­si­tion (A), dip slightly and ex­plo­sively push the bar­bell up while split­ting your legs to land in a high lunge, arms straight (B). Step your legs back in and lower the bar.

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