Steps to the Power Snatch:
1) With the barbell on the floor, stand over the barbell, looks down and line the bar over the balls of the feet. The feet should be hip width or slightly wider apart. The lifter assumes the starting position by bending the knees and lowering the hips and gripping the barbell with a wide grip.
2)The grip should be wide enough to allow the lifter to do a full squat with the bar at arms length overhead. In the starting position, the shoulders should be over the bar and the back arched tightly.
3)To start the pull, push the feet though the floor and stand up in a smooth motion. As the barbell reaches knee height, the back stays arched and maintains the same angle to the floor as in the starting position.
4)When the barbell passes the knees the athlete vigorously raises the shoulders keeping the bar as close to the legs as possible.
5)When the bar passes the upper thighs it should touch the thighs. At this point the lifter drives with the legs in a vertical jumping motion and finishes the extension of the body.
6) As the bar rises up the torso, flip your wrists to face the ceiling and allow the momentum to help you press the bar straight overhead and catch it in a quarter squat.
SWOD: Power Snatch 1 RM. Compare to Thursday 3.25.10.
Metcon: As many rounds as possible in 12:00 of:
-3 Overhead Squats @ 75-80% of max snatch weight
-3 Handstand Push Ups
This is a very technical workout, so the reps are low for a reason. So make sure you go full range of motion for every rep.
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