USA Olympic Lifter Chad Vaughn showing us an excellent breakdown of the two Olympic Lifts.  Notice how each position is just as important of the next to ensure accuracy, speed and optimal power.

CROSSFIT

Skill

Rope Climb (Scottish Hook)

Lift

Squat Snatch 5-4-3-2-1

EMOTM 6 Minutes of:

-5 SG Press

MetCon

5 Rounds For Time of:

100′ Bear Crawl

10 SA Snatches (30/50#)

CROSSFIT

Strength

Deadlift Holds 10×1 (10s Hold)

KB Suitcase Deadlift 3×5/Side

MetCon

15 Minute AMRAP of:

5 HSPU

10 Ring Dips

15 KB Thrusters (25/35#)

CROSSFIT LIFT

Snatch Grip Deadlift Technique

Snatch Pull Technique

SG Deadlift 5×3

SG Deadlift w/Slow Descent 5×3

Snatch Pull 5×3

CROSSFIT

Skill

Muscle Ups

Strength

Front Squat 3 x [7-5-3] @ 80%

MetCon

2 Rounds For Time of:

50 Wall Balls (W: 14/9 M: 20#/10′)

100 Double Unders

CROSSFIT

Mobility

Shoulders/Wrists

Skill

Handstand Technique

MetCon

A. 5 Rounds For Time of:

20 Box Hops (20/24″)

10 Pullups

B.  5 Rounds For Time of:

20 Burpees

10/Side SA Snatches (30/50#)