Every 2:00 for 12:00
2 Clean pulls + 2 Touch and Go Squat Clean + 1 Split Jerk
Do not bend elbows at any time during the clean pull. If you’re throwing the bar way forward you’re most likely doing a pelvic thrust with the hips finishing forward of the shoulders and feet. Also if you’re doing a pelvic thrust you’re also going to the toes BEFORE you hit triple extension which results in a broken core and throwing the bar forward. Another hint is if when receiving your clean if you have to jump forward you’re probably guilty of the pelvis thrust. Let’s use these pulling drills to fix it. Please only spilt jerks unless you have an adaptive need that makes it impossible or painful.
50 Wall Balls 20/14#
40 Calorie Row*
20 Burpee Box Jumps 24/20″
*Options are 40 calories on the ski erg or 200 double unders. Either way please do this chipper in order.
5 x 5 Snatch High Pulls From Blocks
4 x 5-8 Bent Over Rows @ 60-80% of power clean