Power Drill 3: Power Clean
Male Speaker: Power cleans. Here we want to go from the total body explosive movement of power clean to a total body explosive movement with medicine ball. We get maximum muscle recruitment, followed by explosive muscle recruitment. Get the hands up, bend the knees, pop the ball back and forth.
Power Clean Details:
• Complete three sets of ten repetitions.
• Complete an equal number of lifts and throws.
Speed Drill 4: Hang Snatch
Male Speaker: Hang snatch. Here we’ve got another total body explosive exercise. Working from the knees and the hand position up over head. Here we’re going to contrast that muscle recruitment to an explosive repeat box jump. This really turns on the muscle receptors and teaches them how we want to work during competition.
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