December 5th, 2018 — Crossfitcove

December 5th, 2018

Hey athletes!  More Olympic lifting accessory work but this time for the Clean.  Tall Cleans work on the “3rd Pull” and using the barbell to pull yourself into a great squat/receiving position.  It’s all about speed and precision.  Hang Clean Pulls help practice the “2nd and 3rd Pull” as well as bar-body contact, full extension of the hips, and force production from your legs into the ground (staying in contact with the ground as long as possible).  The Squat Jumps help with explosiveness, force attenuation/reception, and force production.  When we receive a Clean it is our body that must receive the downward force of the bar so learning how to receive that is a safe manner and then turn it right into force production will have a big carry over into being able to stand a Clean up out of the bottom of a squat as well as applying force to a barbell for movements like Jerks.




3 x 3 Tall Clean

3 x 3 Hang Clean Pull

5 x 3 Back Squat Jumps (w/ empty barbell only)

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