30 Reps For Time:
Snatch – Power or Squat (135#/95#)
Or make-up any Girl you missed this week! (Diane, Grace, Helen, Nancy, not “Ja-Manda”)
Results
The Power Snatch is one continuous movement of the barbell from ground to overhead and lands in a 1/4 to 1/2 squat. The Snatch (or full or squat snatch) is the same movement but lands in a full overhead squat position. These movements take practice, practice, and more practice. These are not exercises one should expect to master in a couple workouts, rather the cues and movement patterns are something to continually work to improve each and every time you pick up the bar. Both movements emphasize speed, technique and power. Those are the keys to getting more weight overhead.
Want to get better at snatches and overhead squats? Watch this, then practice:
“Correcting Issues With The Burgener Warm-up” with Coach Mike Burgener – video [wmv] [mov]
Mark getting extended:
Warm-up light and then go heavy:
