(Mobility/Oly Skill/Oly Strength)

Mobility: (5 Mins)
Foam Roll Lats

Warm-up: (no longer than 15 minutes)
Troy Special

Skill: (10 Mins Total)
Split Jerk Foot Work

  • Mobility/Stability:
  • Find Proper Split Position/Build Strength:
  • Accuracy:
    • Split Jerk Quick Feet - On your cue, athletes moving from starting stance to split AFAP

NOTE: Take 10 Minutes ...Warm Up the Clean and Jerk, the full movement.  This is an nice progression.

NOTE: Encourage athletes to grab their weights they anticipate to work with through the workout before 3, 2, 1, GO. This will reduce the amount of people walking around.  Once the workout gets started Athletes are in charge of their own rest times.  They MUST wait the 1 min between weight changes.


For Time.
15 Clean & Jerk (135/95)
1 Min Rest*
12 Clean & Jerk (155/105)
1 Min Rest*
9 Clean & Jerk (185/135)
1 Min Rest*
6 Clean & Jerk (205/145)
1 Min Rest*
3 Clean & Jerk (225/155)

*At least 1 Min Rest must be taken between weights

20 Min Time Cap

Start Light, Add in Small Increments