A lifter warms up at the 2008 PWA Championships.

A lifter warms up at the 2008 PWA Championships.

“Oh, I get it. You want me to jump, really jump.”  If only I had a buck for all the times a trainee has said that to me.  As the CrossFit O-lifting guru Mike Burgener likes to say, the Olympic lifts are just a jump and a land.  This is certainly true, but the problem is the couple hundred pounds that you are jumping and landing with.  That said, let’s go back and look at what Coach Burgener is saying again.  Jump and land.  The key word here is jump.  Really jump.  On a clean, or snatch, or jerk, you need to really jump.  As in high in the air.  Drive through the heels not from the toes.  Fully straighten the hips, just as you would if you were trying to touch a mark high on the wall.

When you see the big guys lifting, it looks like they are jumping only an inch or two, but in reality they are getting some serious air.  It’s just the 500 or so pounds that’s weighing them down.


5 Rounds

7 Deadlift 225/155#

5 Snatch 115/75#

3 Muscle Ups

Post WOD completed and score to Comments.