Strength
Power Cleans
2 Reps on the Minute for 10 Minutes (use 75% of 1RM)
Metcon
12 minute AMRAP
5 Wall Ball
7 Burpees
9 Toes to Bar
-Shoot for doing everything unbroken, and aim for a round per minute
I’ve posted this video before, but I swear its the best drill for cleans and snatches that I’ve seen yet. Looks are deceiving, and in both lifts, it looks like the athlete is pulling up with their arms. This is not the case. Olympic weightlifters use their arms to pull under the bar. They do this immediately after the bar contacts the upper thigh and they reach full hip extension. So it is getting back under the bar that is so important, as Coach McCauley teaches in this drill.
