Here I am (Jonathan) completing the second pull of the clean during Sunday’s Clean and Jerk workout at the CrossFit Games.

It is important when doing the Olympic lifts, the Snatch or C&J, to reach triple extension (hips, knees, ankles) on the second pull. The key to generating upward momentum on the barbell is to complete this triple extension, as well as the shrug, before bending the arms and/or descending under the bar.

If the arms bend early, you will drastically reduce the amount of momentum you are able to transfer to the bar. In the Snatch and Clean the arms only bend during the third pull, where the lifter pulls him or herself under the bar. Similarly, if you cut the pull short and miss full hip extension, you will also greatly reduce the amount of momentum you are able to generate on the bar.

Today’s Workout:

Rest Day or Make-up a previous day’s workout from this week.