Midcoast CrossFit – Midcoast Barbell
Perform the 1st pull of the lift (snatch or clean grip).
-Set up in the start position (Chest over the bar, bar close to the shins, hips or the knees) then hips and shoulders rise at the same rate to “Pull” the bar to knee level only.
Light weight for warm up.
Push Jerk (3-3-3)
Work up in weight to a set of 3 that can be performed for 3 reps. Then use same weight for all 3 sets.
2 Front Squats
1 Split Jerk
Work up to a heavy complex as form allows.