CROSSFIT SUFFOLK:  Powered By SPARTAN PERFORMANCE

3 rounds for total reps of:

2 minutes ME (max effort) Double?Unders
?rest 1 minute
1 minute ME Burpees
?rest 1 minute
2 minutes ME Power Cleans 185/120#
?rest 1 minute

Tori

Squat Stance and The Olympic Lifts
"This
problem is often at the root of large disparities between an athlete’s
squat and Olympic lift numbers. When you compare the similar elements of
the lifts (i.e. the squat), you see totally different movements and
positions. A common example is a lifter who squats with the toes and
knees more forward, yet in order to achieve the postures necessary for
the snatch and clean to be successful, needs to squat with the toes and
knees spread more. There are two potential problems created now:
Either the athlete is continually receiving snatches and cleans with
this squat stance, which prevents them from executing the lifts
successfully, or they’re weak and imbalanced when receiving snatches and
cleans with the proper stance because they simply haven’t trained a
high enough volume of quality repetition with it. In both cases, a
strong athlete misses lifts that should be easy makes, or worse, risks
injury for no good reason."—Greg Everett, Catalyst Athletics

The Hip Hinge
"The problem? We live in a society that places too much emphasis on the
anterior muscles of the body, which leads to movement compensation.
Think about it – what are the most common movements you see in the gym?
Quarter squats (all quads), crunches, bench press, and bicep curls.
Throw in a society that sits too much and wears shoes that elevate the heels and shift your weight forward, and it’s no wonder we have problems loading the posterior chain."—Jeromie Preas for Everyday Paleo