385821_401267673305675_1921367536_nnMany of you after reading my warm-up post from yesterday wanted to know if there was specific ways our warm-up for the clean and/or if that would be different from the snatch warmup I posted. I decided based on that response to detail out some other warm-up options and give you each a video of some of them.
Snatch Warmup: (complete for 3-5 reps per movement):n

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  1. Jump Shrug
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  3. High Pull
  4. n

  5. Muscle Snatch
  6. n

  7. Landing Position Drill
  8. n

  9. Overhead Squat
  10. n

  11. Sotts Press
  12. n

  13. Overhead Duck Walk
  14. n

  15. Tall Snatch
  16. n

nClean Warmup: (complete for 3-5 reps per movement):n

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  1. Jump Shrug
  2. n

  3. High Pull
  4. n

  5. Muscle Clean
  6. n

  7. Scarecrow Turnover Drill
  8. n

  9. Front Squat
  10. n

  11. Front Rack Sotts Press (disclaimer: this may be better performed from behind the neck)
  12. n

  13. Front Rack Duck Walk
  14. n

  15. Tall Clean
  16. n

nRemember these are done not with a mindset of completion but rather a mindset of perfection. These warm-ups are to be done with intentionality and specific purpose for translation to proper movement pattern. In other words, focus on them don’t just get through them.