Tuesday – 160621

Drew McManus

When you think about the best lifters in the gym, Drew should definitely be on that list. He has tremendous pulling strength (recently hit an easy 20lb pr at 435) and great speed under the bar. Look for him to power snatch around 200 and power clean over 250 during this workout.

For olympic weightlifting, we need both of these traits in nearly equal amounts. A strong pull will get the bar up high enough to pull under. Good speed under the bar will allow us to pull our body into the catch position before the bar has a chance to crash to the ground.

Today, we will be working power snatches and power cleans. For this variation, we need a slightly stronger pull (ie – we need to pull the bar high enough to catch above parallel.) A substantially heavy weight will force you to pull into a half front squat. Check out the picture of Drew above. The crease of his hip is just barely above the top of his knee. That’s the goal today, folks. A nice, heavy weight that forces you into a partial front squat without passing below parallel. Go get ’em!

Warmup
Spealler Warmup
Barbell Warmup

Strength
3 Minutes
1 Power Snatch Every 30 seconds
1 Minute Rest to Adjust Weight
2 Minutes
1 Power Snatch Every 30 seconds
1 Minute Rest to Adjust Weight
1 Minute
1 Power Snatch Every 30 seconds
1 Minute Rest to Adjust Weight
Repeat for Power Cleans

WOD
12 Minute AMRAP
25 Unbroken Double Unders
10 Unbroken Wall Balls 20/14

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