The Factory Strength and Conditioning – Strength & Conditioning
Clean pull + Clean
Pull means no elbow bend
Cleans are full squat
1 Clean pull + 1 clean
2 sets @ 80-85%
3 sets @ 85-90%
Behind split jerk + front split jerk
-Do behind first then in front
-Re-rack it before doing the next movement.
1 behind the neck split jerk + 1 front split jerk
2 sets @ 80-85% of 1RM jerk
3 sets @ 90-95%
Deadlift (3×6 @ 85,90,95%)
*if you’ve been doing these then this should be just another step in the progression. Keep weights to manage 6 unbroken reps with perfect form
