2 rounds of:
5 Hang cleans (bar)
5 Presses (bar)
Barbell complex, As many rounds as possible in 20 minutes of:
1 Power cleans
3 Front squats
3 Push presses
1 Split jerk
Rest 60 seconds after each round.
RX is 90% your body weight. Complex means once you pick the barbell up for the power clean, you do not let go until you complete the jerk at the end.
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Lydia Valentin (-75kg (165 lbs.), Spain) completing a 147kg clean and jerk (323 lbs.) at the 2014 Europeans where she became European champion for the first time.
Watch Lydia keep the bar close and pull her body DOWN under the barbell on the clean. Also note, she did not drop all the way to the bottom of her squat – she met the barbell slightly above her “bottomed out” position, and then rode the barbell down before she stood up. On the jerk, watch her knees as she dips – her dip is short, and her knees go out (not forward), and then she drives her body down under the barbell.
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