Hang Power Clean & Jerks (185/135 lb.)
We’re finishing off the week with a simple couplet of gymnastics and weightlifting. The catch is that the weightlifting is on the heavy side and the gymnastics is strict. What does this mean? A traditional 21-15-9 couplet that will be slower in pace, more technically difficult, and more demanding on the body’s total strength reserves. This workout will be a grind.
The Clean and Jerk is done from the Hang position, so the bar bar does not need to go to the ground each time. This makes the barbell cycling a bit more pulling dominant when stringing reps together. The barbell must stop at the hip if reps are performed as singles. The combination of the pulling demand plus the double press (Jerk and HSPU) is designed to be a lot of demand on the upper body/upper back.
The Jerk should be performed as a Push Jerk for part of the workout, but it is OK if it changes to a Split Jerk toward the end of a set.