Olympic Lifting:

High Hang Clean & Jerk
5×1 @ 70% 1RM

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video courtesy of CoachGPredators.

Just like yesterdays high hang snatch, pick the weight up, stand tall, then get a slight dip (butt back, chest up knees not inward), then EXPLODE into triple extension, drop under the bar FAST, come up, set up for the jerk, slight dip (chest up), then EXPLODE up letting the momentum take the bar upwards, and drop under the bar FAST to either a power or split jerk.  Catch the weight good and stable, then stand all the way up.   NOTE:  If doing split jerk; once you catch it in the split, bring your front foot back halfway, then bring the back foot to meet the front foot.  Don’t bring the back foot forward first.  Doing that can cause you to make the weight travel forwards, which could mean crashing down in front of you prior to standing all the way up.

WOD:

“Nancy”
5 Rounds For Time

400M Run
15 Overhead Squat (95/65)

Executing the Overhead Squat
-Maintain active shoulders, your armpits should be facing forward throughout the movement
-Make sure elbows are locked
-Butt goes back then down.
-Keep weight in the heels
-Maintain lumbar curve with chest up
-Keep constant upward pressure on the bar
-Head in neutral position
-Full extension at the top

Common faults
-Weight shifts to balls of feet
Fix: Pick up toes slightly throughout movement
-Not Low enough
Fix: Use medicine ball to sit on when performing the squat. Do not bounce off medicine ball.
-Knees cave in
Fix: Actively try to push your knees out throughout movement
-Bar goes forward
Fix: Push up on the bar throughout movement. Keep elbows locked out

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