Don't be that guy/girl...
Part I: Clean Pull (10')
a. Emphasis on triple extension (HIPS, KNEES, & ANKLES).
Part II: High Hang Squat Clean (10 - 15')
a. We are emphasizing the hang shrug to bottom position a.k.a RIPPING yourself under the bar.
Part III: 2 Part Squat Clean: Pause at Knee for 2" + Hang Squat Clean (20')
a. With this complex we again want to emphasize the hang shrug to bottom position
b. We also want to practice "hitting the bounce" to take advantage of the stretching and shortening cycle of the hamstring to LAUNCH out of the bottom position.
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