Skill
Burgener Warm-up and other clean/snatch practice
Back Squat, 5x3 @ 87.5%
Anaerobic Capacity
5 Rounds for time of:
5 Hang Power Cleans (you choose weight)
20 Pushups
Your homework:
This is a great illustration of the bar being essentially weightless after you have explosively and completely extended your hips and knees during the snatch or the clean. Its during this brief period of weightlessness that you need to drop under the bar and receive it, either in an overhead squat for the snatch or front squat for the clean. We'll be working on this tomorrow. I'd encourage you to cruise around youtube and look for videos of really good weightlifters performing these movements and try and spot these little things that they are doing which allow them to lift huge loads from the ground to overhead.
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