Front Squat 5-5-3-3-1-1-1
Every minute for 20 minutes:
3 Squat Cleans (135/95)
5 Bar Facing Burpees
This work out will be done in intervals. At the top of every minute you will complete squat cleans and burpees. If you go over the minute you will finish the work for that interval and start up at the top of the next minute. The goal is to get all 20 intervals, scale accordingly!
Coaches note: The snatch (and clean) is broken down into three pulls. The first pull is the initial pull off of the ground, the second pull (and most explosive element of the snatch) is taking the bar from the hang position to the waist. The final pull is initiated when the athlete has reached full upward extension and begins pulling them self under the bar. Notice in the video that during the first and second pull the arms remain straight until full hip and knee extension has been reached at which point the athlete initiates the third pull under the bar and the arms bend while pulling the athlete down faster.
Even in slow motion you can see a dramatic increase in speed when the bar goes from the knee to the hip which is the athlete “jumping” the bar up. Lastly pay attention to how close they keep the bar to the body; pulling the bar into their hip crease as the complete the second pull. The same basic principles apply to the clean.