C&J EXERCISES

CLEAN EXERCISES

CLEAN 

CLEAN warmup 

PVC Rack Hip Muscle Clean 

CLEAN + Front SQUAT 

CLEAN + Front SQUAT + JERK 

CLEAN + Hang CLEAN (below the knee) 

Clean PULL (till power position) + CLEAN 

Clean PULL + CLEAN + Front SQUAT + JERK 

CLEAN&JERK 

CLEAN from blocks + Front SQUAT 

CLUSTER 

Deficit CLEAN 

Hang CLEAN (below the knee) 

HIP Clean BALANCE 

Power CLEAN 

Power CLEAN + Power CLEAN below knee 

Power CLEAN + Power CLEAN below knee + PUSH PRESS 

Power CLEAN + Front SQUAT + PUSH PRESS 

JERK EXRCISES

Front SQUAT+JERK 

JERK  

Jerk SUPPORT 

Pause JERK (2 sec stop) 

Pause JERK (2 sec stop) + JERK 

Pause Jerk DRIVE+ Jerk DRIVE 

Pause Power JERK + Power JERK 

Pause Power JERK + Power JERK 

Pause Push JERK + Push JERK 

Pause Push PRESS + Push PRESS 

Pause Sp/Pw JERK + Sp/Pw JERK 

Front SQUAT + PUSH PRESS 

Pause Split JERK + Split JERK 

Power Jerk Drop BALANCE 

Press in split + OH split Squat 

Push PRESS 

Push PRESS + JERK from racks 

PVC HIP Clean BALANCE 

PVC Sp/Pw Drop BALANCE 

Split/Power JERK (behind the neck) 

Split Jerk Drop BALANCE 

Split Push PRESS 

PVC Muscle CLEAN + PRESS (full squat) 

PVC Muscle CLEAN + Front SQUAT + PRESS (full squat)