“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135 lb)
6 Push-ups
9 Squats
Rest 1 minute then repeat, for a total of 5 cycles.  Score is total rounds completed.  Athletes will pick-up where they left off in the previous round.

Staying Back

You’ve probably heard this at some point at Roots, either in the teaching of a movement or in fixing a position off the floor – “pull your knees back.”  When working the Olympic lifts from the floor or from the low hang, athletes tend to allow the knees to slide forward.  This in turn pulls the athlete forward on to the toes and can often also pull the shoulder behind the bar – no good.

Check-out the above video with Coach Mike Burgener where he helps an athlete understand the position of leaning back during the first pull and into the second.

Next time you’re working an Oly lift, consider that you must counterbalance the heavy load you are holding on the front of your body in order not to be pulled forward.