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.

Wednesday WOD

8 thoughts on “Wednesday WOD

  • January 13, 2010 at 1:23 pm

    Fun Rooster class this morning – Fran jacked my shoulder up so only light weight this morning – we had the video cam out so everybody got to see their form while lifting – this was helpful

  • January 13, 2010 at 1:54 pm

    Mark you're going to have to make up the 3×3 press rounds you opted out on this morning next class.
    -Rooster Rookie

    Verification Word of the Day: coupst

  • January 13, 2010 at 3:34 pm

    Great job by the Rooster Brood this morning. Those girls of ours are strong!
    I did (1) turkish get with a 5 lb kettle bell.

  • January 13, 2010 at 8:30 pm

    Great workout this morning. Watched "Wed WOD" u-tube from our website late last night and got myself "psyched-up"!!…I was there – just knew I could live it this morning…ha-ha.(According to home movie, or whatever that was, I didn't quite measure up). Won't be in the "coop" Friday, but will see you before sun up Monday!!

  • January 13, 2010 at 11:32 pm

    Had time today for HSC only. 105-115-125(F)-115(F)-done. They got heavy quick.

  • January 14, 2010 at 1:14 am


  • January 14, 2010 at 1:37 am

    135-185-225-225 (hurt and quit)
    2 pood

  • January 14, 2010 at 9:09 pm

    Hang Clean – 185, 205, 205, 215, 225(f), 225(f)

    Press – 3X135, 3X155, 3X160, 3X165(failed first rep)

    70# kb getup.

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