Snatch Complex & More Snatches

For the first part of Thursday’s program it’s important to climb in weight only as your technique allows. Doing this complex incorrectly at progressively heavier weight simply reinforces your bad habits in the snatch.

For the snatch pulls focus on a vertical leg drive and tall finish by continuing to push through the floor at the top. The bar should stay close to the torso, with elbows up & out.  At the top you should not be falling or leaning back, leaning forward over the bar, leaving the ground with your feet, or re-bending your legs. 

For the power snatch focus on replicating the same tall, vertical leg drive and close proximity of the bar immediately after contact with the hips - but then add the active pull under to receive the bar overhead.

WOD for 08-15-19:

12 Minutes to Establish a Top Set:

2 Snatch Pulls + 2 Power Snatches

Climbing only as technique allows

-then-

2 Rounds for Time:

20 Power Snatches @ 115/80 lbs

50 Double Unders

20 Toes-to-Bar

50 Double Unders