"Snatch and Clean and Jerk"

SQUAT SNATCHBuilding to a Heavy Single for the day 3 Reps @ 40% of estimated 1RM 3 Reps @ 45% of estimated 1RM 2 Reps @ 50% of estimated 1RM 2 Reps @ 55% of estimated 1RM 1 Rep @ 60% of estimated 1RM 1 Rep @ 67% of estimated 1RM 1 Rep @ 74% of estimated 1RM 1 Rep @ 80% of estimated 1RM ... Continue to climb to a heavy for today single CLEAN AND JERK

 

The Snatch and Clean & Jerk are the most complex lifts we have in Crossfit. They are very difficult to master but increasing our capability and capacity to perform them can go a long way in keeping our lifts safe and efficient  while increasing our fitness. Chad Vaughn, a competitive Olympic lifter,  does a great job in these two videos of breaking down the snatch and clean & jerk section by section as he performs them in slow motion. Enjoy!