Skill work: Tall Cleans
Take 15 minutes to work on the 3rd pull of the clean. Start with an empty bar and work up.
You need to catch those cleans and snatches in a full squat in order to practice and become comfortable with moving under the bar and catching it in a full squat, there’s no better move than the tall snatch or tall clean start with an empty bar, Clean from Full extension.
Stand with bar in clean grip, arms straight, shoulders shrugged, bar touching upper thigh, standing up on balls of feet. Stop here. THIS IS THE START POSITION for this drill. You must understand and believe that the bar is higher off the ground at this point than it is in the bottom position of your front squat.
Your task is to drop down as fast as possible from this full extension to the front squat, just lifting feet into squat position, whipping elbows under, almost racing the bar down, don’t pull it up. Just race it down whipping elbows under.
Do not curl it – very difficult from this position anyway. Arms should not bend first at elbows, which is what will probably happen to someone whose power cleaned a lot. So it’s crucial to learn the timing of this, because this is the position you’re trying to achieve from the floor. Arms must be straight, big explosive shrug with full extension of body.
The CrossFit version of the the tall clean & snatch has the lifter initiating the move with a shrug of the shoulders, whereas another version has the lifter begin with shoulders already in the shrugged position. Don’t get hung up on this small point. Practice and become proficient at both methods.
- 15 Deadlifts (135/95)
- 15 Hang Power Clean (135/95)
- 15 Burpees over bar
Corework: 40 knees to elbows