CFU Clean and Jerk Warm Up

  1. Dip – Shrug x 3
  2. Hang – High Pull x 3
  3. Hang Muscle Clean x 3
  4. Push Press x 3
  5. Behind the Neck Jerk x 3
  6. Press in Split Position x 3
  7. Front Squat x 3
  8. Hang Clean x 3
  9. Clean and Jerk x 3

Strengthening the Posterior Chain
Having a strong Posterior Chain is key to Olympic Lifting. I have found the video/sequence below invaluable in stretching and strengthening the muscles of the posterior chain. I would recommend that everyone do this at least once a week! (Or every 3 days!).