STRENGTH

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

1/ POWER CLEAN 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.

2/ SPLIT JERK 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.

TRAINING WITH MATHEWS HAS PROVED AN EDUCATION