Every minute on the minute (EMOM) for 10 mins:
2 x Snatch (70% of 1RM)
Followed immediately by EMOM, 10 mins:
2 x Clean & Jerk (70% of 1RM)
Finish with:
2 x Clean & Jerk (70% of 1RM)
Finish with:
Clean pulls 3-3-3 (100% of clean 1RM)
Snatch dead lift 3-3-3 (100% of snatch 1RM)
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Coach's Notes.
Every minute on the minute do two snatches until complete (10 sets) then roll straight into C&J (another 10 sets) on the next minute after snatches are complete. Mobilize with plenty of air squats and PVC overhead squats -- remember your Burgener Warmup.
Clean Pulls -- perform the first and second pulls of a clean without any attempt to pull under the bar. At the top of the extension continue attempting to pull the bar higher, keeping the elbows moving high and outside to keep the bar close against the body. See demo below.
Post loads to comments.
Coach's Notes.
Every minute on the minute do two snatches until complete (10 sets) then roll straight into C&J (another 10 sets) on the next minute after snatches are complete. Mobilize with plenty of air squats and PVC overhead squats -- remember your Burgener Warmup.
Clean Pulls -- perform the first and second pulls of a clean without any attempt to pull under the bar. At the top of the extension continue attempting to pull the bar higher, keeping the elbows moving high and outside to keep the bar close against the body. See demo below.
Training Videos.
Switching it up a bit and posting some videos that don't say CrossFit on them.
- "The Snatch in Slo-Mo" and "The Clean & Jerk in Slo-Mo" - Two quality vids (~4:30 each) on the Olympic lifts from the TeamUSA site, both with Coach Jim Schmitz.
- "Clean Pull" - quick demo from FSU strength & conditioning program.