Spring cleaning

Iron Grip CrossFit – CrossFit

“90% of all missed lifts in the snatch and clean and jerk can be attributed to the feet.”
–Coach Mike Burgener–
With that in mind, here’s an article addressing that issue.
And here’s a video which also touches on the subject.


Warm-up (No Measure)

3 Rounds

10 Max effort pulls on rower

10 MB cleans

5 Silent box jumps

1st: 30 sec. couch stretch

2nd: 30 sec. banded back scratch

3rd: 30 sec. feet elevated forward bend


Power+Hang Squat Clean (1-1-1-1-1-1-1)

1 Power clean

1 Hang squat clean

= 1 Set

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