Rize Nation CrossFit – OLY Class
Clean Pull (from Power Position with pause) (5-5-5)
these will be light. you’ll need to be able to hold the top position and balance on toes. keep body in line – stacked, core tight. loose arms, open hips, shrug, pause 2-3 seconds)
Clean High-Pull from Power Position (5-5-5)
balance in feet, extend hips, shrug, elbows high, stay stacked. this will be a more dynamic movement looking for speed but staying balanced.
Power Clean from Power Position (3-3-3-3)
speed and power here. extend, pull under, and strong catch, pause 2-3 seconds.
Jerk Dip/Push Press (3-3-3-3)
check out these videos on dip and drive: https://www.youtube.com/watch?v=_DmDjX10E7g
pause in the dip 3 sec, drive, and press. hold overhead 3 sec. stay balanced.