Strength:
Push Jerk: 3×5 @ 75% of 1RM
then
Clean: 5×3 @ 90% of 3RM
Helpful Links:
If you have never seen the hookgrip Youtube channel, take a look. They have a fantastic library of Olympic lifts, and most of them contain some form of a slow motion segment, which I always find incredibly helpful. Take a look here at a slow motion lift and watch both his clean form, and how he jumps the bar up when he makes his move to the jerk: https://www.youtube.com/watch?v=vS_byPGx6q4
