Power:
Complex:
Snatch high pull
Power snatch
2-2-2-2-1-1-1-1
WOD:
4 Rounds
10 Box jumps
5 Clean and jerks (155/115)
Today we get to work on one of my favorite drills for training full hip extension in the oly lifts. We will be doing a 2 part complex for each rep listed up there. The first part will start with the bar on the ground and end in full hip extension with those scarecrow arms. Guide the bar back to the ground and immediately set up and perform a power snatch, the goal is to feel yourself move through the exact same position you just felt in the high pull. This will allow us to work on drilling the full hip extension and building the muscle memory.
Then we get a nice little 4 round couplet. Starting with box jumps (to make sure our heart rate is up and we are operating under a metabolic load) we will move onto 5 heavy clean and jerks. Keep those box jumps snappy and try to minimize your set up time for the C&Js.