Greg working his clean pull.
There are three pulls in weightlifting. The first pull is a positioning pull from the floor. The second pull or "jump phase" is the explosive pull and the third pull is the the pull under. Errors in any one of these pulls will result in erratic and missed lifts. Solid technique in all three pulls will guarantee improved performance and bigger lifts.
3 round for time of:
100 meter swim
35 pound dumbbell push press, 21 reps
225 pound Deadlift, 12 reps
If you do not have access to a pool, sub 400 meter run.