Deadlift and High Pulls Strength Workout (SWOD) A1. 4 x 3 Deadlift A2. 3 x 5 Synchronized Swims Workout of the Day (WOD) 12min AMRAP 10 High Pulls (135/95) 10 Pull Ups (Strict) 10 Hollow Rocks For most athletes, power is more important than maximal strength. Power, or speed strength, can be defined as the amount of work performed per unit of time. Research has shown that the weightlifting movements result in a superior average power output compared to powerlifting movements. Further, the movement pattern used when performing the clean high pull is very similar to those commonly seen in many sports. The majority of the power developed in either the clean or the snatch occurs during the second pull phase (the movement from just above the knee until the bar reaches approximately sternum height). In both the clean and snatch, once the bar reaches sternum height the lifter normally drops under the bar. However, this catch phase doesn’t contribute to the power developed in these movements. As discussed, one advantage of the clean high pull over the full clean is that the athlete doesn’t have to catch the bar. As a result, you can typically use heavier loads. This is especially true for athletes with technique issues in the catch phase where a lighter than optimal load must be used because of their inability to catch the bar correctly.