1 Dec, 2009
Functional movements originate from the core. This applies to the vast majority of movements described in this site, and especially to movements like the squat, deadlift, clean, jerk, and snatch (just to name a few). These movements are concerned more about moving a large load than they are about working a specific muscle group. The best way to move large loads is to use the largest muscles possible. Smaller muscle groups jump into the action after the bigger muscle groups are finished. This gives the large muscle groups optimal force transfer through the limbs and gives the limbs a stable platform from which to move.
When someone pulls with their arms in a clean or snatch before they have fully extended their legs, they are violating this principle. Similarly, on a thruster, if you press with the arms while still coming up from the squat you commit the same core-to-extremity violation.
Taken from Noscrolls Wiki
Rest 5 minutes then
5 Power Snatches (Men use 95#/Women use 65#)
30 Sit Ups
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