17 April 2019

It is always good to review the basic points of performance. Check out the quick video on putting together the Hang Clean with the Push Jerk:   Hang Clean and Push Jerk

It is always good to review the basic points of performance. Check out the quick video on putting together the Hang Clean with the Push Jerk: Hang Clean and Push Jerk

Article: Hang Clean and Push Jerk

Warm-up
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km
then 2-3 Rounds:
10 Kip Swings
10 Plank Shoulder Taps
5x :10 Squat (:05 down, :05 up)

Mobility
Side Hip S&F (ball)
Pec & Shoulder S&F (ball)
PVC Pass-Throughs
Lat Distraction
Couch Stretch

Gymnastics
(Alternating) EMoM-6:
1-5 Practice Muscle-Up Turnovers
- rings, bar and/or boxes
and/or
1-5 Practice Pull-Up & Dip Negatives
- :03-:05 Hold at Top/bottom, controlled descents

Metcon
10RFT:
10 Pull-Ups
20 Push-Ups
30 Squats
Time Cap: 35:00
Partner if required / desired ...
- split rounds: (5+5)-(10+10)-(15+15)

Technique
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dipthen E2MoM-6:
3 Snatch High-Pull (PVC/bar)
3 Power/Muscle Snatch
3 Snatch Balance