Workout of the Day
A) High Hang Squat Cleans
EMOM for 7m: 3 reps at light-moderate weight
B) Partner WOD!
AMRAP in 15m, You-Go/I-Go, of:
10 Goblet Squats @ 70/53#
20m Sled Drag @ 205/145#
*compare to 10/17/15
The 3rd Pull
“Make those arms like whips. Don’t pull that bar up, pull that body down.” -Coach Mike Burgener
The 3rd pull is what happens in the clean and the snatch after you’ve finished driving the bar up. You’ve finished the jump, and you can no longer make the bar go any higher. Is the lift over at this point? Far from it.
In the clean, the 3rd pull happens when you use the bar as an anchor to pull yourself down to catch it in the rack position. A good 3rd pull results in your elbows moving FAST AROUND the bar, and the bar moving smoothly into the front rack. You will be connected to the bar; it will not crash on your shoulders or neck. The faster and harder you pull yourself down, the smoother the clean will be.
In part A of the workout today, we’re going to focus exclusively on the 3rd pull. We’re not going for heavy weight – we’re going for a smooth catch. Every single rep.