1-1-1-1-1 Hang Clean
3×3 Press, followed by 1 rep max turkish get up.
The most important movement with the clean and snatch is the third pull. Often, you will hear coaches yell, “FINISH THE PULL.” Watch this video of Casey Burgener to watch the “finish” in slow motion, then scroll down and read on.
If you watch again, count to the fourth picture – the “pockets” position. Casey is in perfect position to finish the pull. The fifth picture is the third pull – you can see the bar is traveling up, while his body is traveling down. Notice the position of the bar never gets any higher in the following pictures than it is in the fifth picture. Casey pulls his body under the bar. Beautifully done.
Fast forward to the clean and jerk. Watch for the third pull, and the next picture you see, Casey is under the bar. Where did the third pull go? It’s there, he’s just so fast under the bar, the photographer didn’t get it.
Here it is in real time….
Now, it’s your turn. Remember to finish the pull, speed through the middle, elbows up when your feet hit the floor.