Mike's Gym
If you're looking for gains in your explosive power try Olympic weightlifting! Cleans and snatches are very technical lifts, but when done right really benefit your athletic ability. If you're interested in information on these types of lifts, here is a great website:
http://www.mikesgym.org/index.php
They have a daily WOD and great articles on weightlifting. I have personally trained with Coach Burgener and it was an amazing experience! He really drills proper technique not only for the snatch and clean but for deadlifts and squats as well. For BJJ guys, here is a video of Alliance star Tarsis Humphries working some Olympic lifts:
CrossFit WOD:Rest Day
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