Split Cleans and CrossFit Jackie

The Split Clean is performed by pulling the bar just as you would for a power or squat lift, but instead you split one leg forward about one foot, and the other leg backward about two feet. You then recover to the standing position. The key points of the split lifts are extremely fast feet and arms as you go from the top pull to the split receiving position. I recommend that you split with both legs alternately when split lifting, because you want to develop unilateral stability on both sides.  When doing the split lifts for the first time, I recommend you do them from the hang position with the barbell at your thighs(high hang), then work down to your knees (low hang), then shins, and then finally the ground. Always start with an empty bar, and remember, “fast feet and fast elbows.” Split Cleans and CrossFit Jackie Strength WOD 5 x 3 Split Cleans A2. Kneeling Bench Mobilization x 5 WOD (work out of the day) Airborne Jackie 500 Single Unders 50 Thrusters (45/33) 30 Pull Ups ]]>