Power Snatch

Power Snatch

Start in deadlift set up but with hands set wide Deadlift bar to mid-thigh, knees move back with shoulders and hips rising at the same rate At mid-thigh rapidly extend the knee and hip to full extension. Arms straight Once the shoulders have passed behind the bar,...
Squat Snatch

Squat Snatch

Start in deadlift set up but with hands set wide Deadlift bar to mid-thigh, knees move back with shoulders and hips rising at the same rate At mid-thigh rapidly extend the knee and hip to full extension. Arms straight Once the shoulders pass behind the bar rapidly...
Sumo Deadlift High Pull

Sumo Deadlift High Pull

Place feet in squat stance or wider (knees track over toes). Grip will be double thumbs distance from center of bar. Start in deadlift set up with new stance and grip Deadlift rapidly extending the knees and hips. Arms straight Once shoulders pass behind bar shrug...
Thruster

Thruster

Start with bar resting on the shoulders, hands outside shoulders with a loose grip but all fingers on the bar. Feet are in the squat stance Drive hips back and down until hip crease goes below top of the knee. Elbows drive up and away from the knees. Driving through...
Wall Balls

Wall Balls

Start in squat stance and arms distance away from the wall. Hold ball in front of the face. Elbows in and up Drive hips back and down until hip crease goes below top of the knee. Elbows drive up and away from the knees. Driving through heels rapidly extend knees and...