More Snatches?

Strength WOD:

Snatch
3/2/1/1/1

* 15 Minutes for Snatch practice with excellent technique. Re-grip after each rep is preferred. Work up to 90% of 1RM. If you feel strong go for a PR, but never with poor technique.

Checkout WOD:

For time:

9 Hang Squat Snatches (135#/95#)
50 Double Unders
7 Hang Squat Snatches
50 Double Unders
5 Hang Squat Snatches
50 Double Unders

Results

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Yes snatches are back. Today was both the full snatch for some strength work and then from the hang for the conditioning workout. Many of you have noticed that we have been doing them often lately along with a lot of cleans. Not just in strength workouts either. I have been programming them both heavy and light, from the hang and the floor, squat and power, with a barbell or with a med ball clean, split or regular stance, and in low rep and high rep mixes.

Why? Because as a gym they are a weakness. Focusing the daily instruction and the opportunity to work on mechanics and technique with more frequency will teach proper movement patterns, muscle memory, and habits that will pay off for two of the most technical barbell movements in weightlifting. The snatch and the clean require speed, coordination and strength. Learning how to use the hips for projecting power to the barbell as well as how to pull your self around and under the bar is something that takes practice. A lot of it. You don’t improve your Oly lifts by working on the basic lifts like deadlift and squat. However working on your clean and your snatch will help maintain or even improve your deadlift, overhead squat, and front squat. Realize also that in order to get the bar off the ground and into position for all the overhead lifts or squats requires one of these two movements. Having a solid clean and snatch is vital to have in your skill-set. Plus they are just tons of fun.