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Oly Day

Hang snatches 3-3-3

Hang cleans 3-3-3

After warm-up and technique review, you will have a set amount of time to work up to 3 sets of 3 reps of each movement. Your coach will help you select the loads. Form and speed under the bar are preferred over large loads. If form and speed are good, you coach will allow you to go heavy.

Owen Franks, the athlete featured in this video with Coach Mike Burgener, is a brutally strong member of the New Zealand All Blacks. And yet Coach B. has him use a piece of PVC to practice the Olympic lifts. Lesson: learn speed and technique with light weight, then go heavy.

Additional info: The Burgener Files Part 3 (subscription required)