Clean Pull 3-3-3 (80% of Clean 1RM)
Post loads to comments.
Snatch -- Warm up well (Burgener warmup, PVC drills, and light weights) then try to hit 80% of your 1RM for the first four lifts, 85% for the last three.
Clean Pull -- Compare to 01.21.13, though we are working a little lighter this time -- shoot for 80% of your best clean to work on speed and extension. If you have straps, use them to preserve your grip strength.
HOODIES -- Reminder, Tom will be at the gym from 0530-0630 to pass out sweatshirts.
- "WOD 120413 Demo" - same snatch WOD...strength and grace, by Natalie Burgener.
- "Burgener warmup" - with Coach B. Click on 'flash player' option. Long (9:30), but fast paced and chock full of goodness.
- "The Snatch" - courtesy of CFConnect, a UK affiliate. Good breakdown and slow-mo video.
- "Clean Pull" - quick demo from FSU strength & conditioning program.