A) Snatch Skill
15 minutes, accumulate 4-6 sets:
3 Hang Power Snatch
B) Snatch EMOM 12
3 Hang Power Snatch at 70% of part A every minute on the minute for 12 minutes.
Strategy and Briefing:
The snatch is the most technical movement in the gym. There are many moving pieces, but one of the most important parts is the catch! Do the first pull (triple extended with some power), keep the bar close, and finish with a strong catch. The transition from high pull to turnover requires that we place & punch up into the bar. Meet the force of the bar with the force of the punch. This will cause the shoulders & upper back to be active, so the bar stays put.
Levels Consideration: Weightlifting