Every minute on the minute for 10 minutes
3 Snatch high pulls @ 90-100% of snatch max
No touch and go. Set up every rep.
Notice that the article says, “The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed” Which means that the heels may come up BUT no special effort is made to go to the toes. They come up as a natural finish of the pull. Purposely going to the toes throws the hips forward and thus pushed the bar forward. As our friend, Dimitry would say, “Not special to toes”.
The article also says, “Depending on the weight, the elbows may not actually reach maximal height, but that is always the goal once proper shoulder mobility is attained. Technically, if the arms are engaged and pulling following the extension of the body in the pull, the exercise is considered a high-pull.” Which also means not to “dive” forward to the bar at the top in order to give the illusion of pulling the bar all the way to collar bone.
Wear pulling straps out and for those of you are either new or just totally stubborn about getting a pair demand (yes demand) the use of a hookgrip.
The hookgrip is a requirement for a platform lifter its a requirement and while I’ve never made it a requirement for CrossFit all the original CrossFit literature tells us we should ALWAYS use the hook grip even though it really hurts for the first two or three months. I just read that there is a head coach at another (not local) box that makes people do burpees if she catches people doing cleans or snatches without a hook grip. While I would never do that its not a bad idea.
CrossFit Games Open 11.4
Complete as many rounds as possible in 10 mins of:
60 Bar Facing Burpees
30 Overhead Squats, 120/90 lbs