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)
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