Warmup
2 Rounds:
20 Spiderman lunges
20 Inch worms
20 Walking lunges
*Spend 10 minute getting familiar with the sandbag continental clean
*If you do not have a sandbag and only dumbbells or kettlebells perform regular clean and jerks with those implements.
Workout
21-15-9
Sandbag continental clean and jerk
Burpee over sandbag
-Rest 5 minutes-
5×10 Sandbag zercher squat
5×10 Sandbag RDL
*Rest 1 min between sets
Accessory
2 min hamstring doorway stretch per side – (prop leg up within a doorway till a stretch is felt in the hamstring. Hold for 2 min on each leg)
and then
From what i could find, the continental clean allows you to rest the weight on your hips or stomach. Do you have a tutorial I could reference?
The thing I want you to focus on is starting with one hand over the top and one hand under the bottom or mixed grip for a clean movement. If you have to stop part way up on the stomach that’s acceptable. But the main focus is having a mixed grip on the bag and getting it to your shoulders
Got it! Thank you!