18 Aug Liftmore 8.18.15
PSKC CrossFit – Liftmore (Olympic Lifting)
1: Clean Pull + Full Clean (Work up to a heavy set of the complex)
Perform a clean pull, reset, then full clean
The purpose of the first clean pull is to reinforce the proper distribution of weight through the first and second pull. The barbell should not pull you forward onto your toes. Then, perform a full clean by mimicking the clean pull with a violent change of direction to get under the bar.
2: 3 Position Halting Clean Deadlift (4 x 2)
3 Sec Pause at knee on the way up and down
EMOM – Every Minute on the Minute
3: Metcon (Weight)
EMOM x 7:
– Complete two (2) pause front squats. Pause for two (2) seconds at your rock bottom position. Its OK to climb in weight as long as your rack position/posture is not compromised.
Should look something like this –> https://www.youtube.com/watch?v=tDVNM9Yto7E