11/16 - Sweet Skills

Goals: Today is a skill day. We are going to focus on Clean Progression.
Starting with the catch.

Movement prep: HIT warmup
Bergner warmup and skills transfer.
1) Down and Up (Shrugs from jumping stance)
2) Elbows high and outside (to a high pull)
3) Muscle Clean (No momentum snatch from high hang position)
4) Snatch Land ( be sure to walk feet back together)
5) Snatch Drop ( Landing in Squat snatch position)

Skill Transfer
1) Snatch Press
2)Overhead Squat
3)Press Under ( behind the head press to land in squat position)
4)Snatch Balance (Push Jerk to land in squat position)

Puting it all together:
5-5-5-5-5-5 Hang Cleans

Explain the benefits of hang cleans vs full cleans.


Strength: Find 1RM Deadlift (7-5-3-1-1-1-1-1 to failure)