5 Rounds for time:
11 Hang Power Snatch (75#/55#)
Lisa (2nd from left) and her PM birthday crew:
Happy birthday! Hope ya liked it.
Quote of the day: ***CENSORED*** (Ask Jana or Amanda. It was funny and it dealt with snatches.)
The power snatch is a precursor to learning a full squat snatch. Backing it up to the hang position is a better start to the progression. Lots of pre-WOD work with the PVC today and many scaled correctly to keep it light to stay fast and aggressive (this should not be heavy and look like a muscle snatch, where you press it out overhead). No matter the position (hang, power or full), the emphasis is still on speed, aggressiveness and technique. Speed through the middle on the shrug and extension of the hips, knees and ankles as well as aggressiveness on the turnover of the bar in the receiving position overhead. Focusing on not jumping wider as you get heavier is important and keeps you progressing towards eventually pulling under faster into an overhead squat position (the full or squat snatch).