CrossFit Metric – Olympic Weightlifting

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A: Top Down Squat Clean

– build a heavy single

– Start from the hang power position, lower bar with a controlled tempo until it taps the ground, go immediately into a squat clean.

– this drill builds position and tension in the first pull.

B: Front Squat: 5, 4, 4, 3, 2

Tempo: 20X1

Rest 2-3 minutes b/t

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