You have one hour to teach the clean and jerk to six athletes of varying ability: how do you do it?
Tony Budding of CrossFit HQ threw the challenge at Olympic lifting expert Mike Burgener, who wasn’t phased at all.
“I’m sure we can get it done,” Coach B says. “It’s not going to be that hard.”
Coach Burgener starts with the basics. To establish a good rack position, he ensures proper grip width and has the athletes perform “Frankenstein squats,” where the bar rests on the shoulders and the arms are outstretched while the lifter squats. He follows it up with traditional front squats with the bar racked on the shoulders, the elbows high and the feet in the receiving position.
In Part 2, Coach Burgener teaches the athletes how to put speed on the bar and clean it to the rack position.
Additional reading: From the Snatch to the Clean by Mike Burgener with Tony Budding, published Apr. 1, 2007.