CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

PRESENTING THE 5 PHASES OF THE SNATCH/CLEAN IN WEIGHTLIFTING

“It is how you move from position to position that actually determines the outcome of the lift. Looking at position alone or phase movement alone is not going to help improve your lift overall. Being able to link all that together (the 5 key positions and 5 phases) is what’s going to help put that heavy weight over your head.“—Lester Ho, The Training Geek

4 COMMON MOBILITY ISSUES IN THE RECEIVING POSITION

“In that bottom position, the ideal position requires you to have the weight either overhead or on your shoulders, with your shoulders and hips under that weight and your feet under your hips to create maximum stability when receiving the weight. So, here are some common areas which many of us (including myself at times) have issues with and stops us from adopting a less-than-ideal position at the bottom of a snatch or clean when receiving a weight.”—Lester Ho, The Training Geek

Workout of the Day
Back Squat: 4X5@80%,­ quick up and down with no pause every set – rest 2:00

7 minute AMRAP of:

5 Box Jumps 30/24?
3 Cleans (any style) 185/135#

Post your scores to the Whiteboard.