“A picture is worth a thousand words.” – Napoleon Bonaparte

Yellow picture shows bar placement just prior to explosive extension, all others showing full extension. Notice the arms remain straight at the top of full extension. The next pull, will be pulling the lifter under the bar.

“There are three pulls in weightlifting. The first pull is the positioning pull. The second pull is the explosive jump to full extension. The third pull is the aggressive pull-under against the bar into the receiving position. There is also a transition (or scoop) from the first pull to the second pull.
The body’s angles and positioning will vary significantly by body type for the first pull. But, by the end of the first pull and into the transition, almost all successful cleans and snatches look the same. The key, though, is to focus on positioning the bar properly (first pull) and jumping aggressively (second pull). The transition will take care of itself.
The jump in weightlifting is only high enough to slip a credit card under their shoes. Upward momentum must be created on the barbell, but any excess height delays getting under bar and leads to miss lifts.” – CrossFit Journal – CrossFit Olympic Lifting Certification on May 24, 2008 with Mike Burgener

Today’s Workout:

“Keep it Fast”
20 Tire Jumps (m-24″/f-20″)
15 Pull-Ups
10 Power Cleans (m-95lbs/f-65lbs)
200m Run
Max rounds in 20 minutes