For time: crossfit sacramento
15 Power Clean 155/103
30 Ring Dips
12 Power Clean 155/103
24 Ring Dips
9 Power Clean 155/103
18 Ring Dips
6 Power Clean 155/103
12 Ring Dips
3 Power Clean 155/103
6 Ring Dips
Steve shown in a great position on the power clean ready to start the second pull. But what is he doing with his tongue? Reminds me of the old Michael Jordan look. Not sure if that is considered bad form or not, but it definitely earns style points.
In weightlifting the movements of the snatch and clean are broken down into three pulls. The first pull moves the bar from the floor to the mid thigh region. The second pull is the explosive jump which creates the momentum and elevation on the barbell. The third pull happens immediately after the second and pulls the lifter under the bar to receive it in the front rack or overhead position.
Here is a video describing how the second pull works from CrossFit.com.
Second Pull Power, Coach Burgener…[wmv]
