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Oly day

Hang cleans or snatches

Coaches choose loads and exact sets/reps/movements variations. We will most likely be working in sets of 3.

The goal of this workout is not necessarily to move the most weight. We’re taking the bottom part of the lift out to allow you to focus on the top part – which is where you create speed on the barbell and move quickly to get underneath it. We also want to work on our landing positions – land in your squat stance!

Resources: High hang clean video and high hang snatch video (subscription required). These videos feature lifts from the high hang position. We’ll be working from several positions above the knee, including the high hang.

In this old video, Mike is working first from 5 different positions (including the hang position, just above the knee), and then from the very high hang position. The form and speed are not ideal, but the video will give you an idea of the movements we’re going to practice. The key is speed: the bar doesn’t go up. You go down!