Rize Nation CrossFit – OLY Class
Sots Press – Front Rack Clean grip (bar x5x3sets)
This is done in the bottom of your front squat. press bar over head, stay balanced in feet (heels down) and squeeze shoulder blades together)
Clean from Hip (40%x3, 50%x3, 60%x3x4sets)
this is about getting hip extension and pulling under the bar fast. drive through the heals and fire the glutes. land balanced full foot, fast elbows, strong core with chest up.
Clean Pull (95%x3, 100%x3, 105%x2x4sets)