Liftmore 7.31.15

Liftmore 7.31.15

PSKC CrossFit – Liftmore (Olympic Lifting)

Warm-up

1: Strict Press from the Bottom of a Squat (6, 4, 2, 1 Climbing in weight)

Grip the bar like a strict press and descend into the bottom of the squat. Without coming on your toes, press the weight overhead.

Weightlifting

2: Clean and Squat Jerk (Work up to a heavy set)

Perform a full clean, grip in your jerk position and perform a squat jerk.
The dip and drive of the squat jerk is exactly the same as that of the split jerk. In the catch, land your feet in the squat position and descend as fast as possible. If the flexibility isn’t quite there, perform a push jerk to OH squat.

It’s extremely imperative that you maintain pressure in your torso and keep external rotation in your shoulders. Primo example –> https://www.youtube.com/watch?v=c3hOQWp6tD4

EMOM – Every Minute on the Minute

3: Front Squat (10 x 3 @ ~65%)

Complete three (3) Front Squats at roughly 65% Every Minute on the Minute. Its OK to start out around 60% and work up to 70% over the course of the 10 minutes if necessary. Modulate based on how you feel…

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