Last month we finished an overhead squat strength cycle. This strength cycle was intended to not only improve your overhead squat strength, but also to prepare you for our snatch technique cycle. We have been working on the snatch for about 3 weeks now. Today we are going to focus on specific technique work. We are going to work on speed under the bar with the snatch balance. Watch today's technique video to learn more about the snatch balance. Use the first drill, the snatch drop, to warm-up. Then put some weight on the bar and switch to snatch balance.
After you're done with the snatch balance, you'll work on your first and second pulls (first pull is from the floor, the second pull is after the barbell passes your knees and you're accelerating the bar) with the snatch pull drill. Get heavy with snatch pull. You should be able to pull significantly more weight than you can actually snatch. This drill teaches you how to jump to get the bar moving. You can watch a video of this technique here.
We have three more weeks for our snatch technique cycle.
Snatch balance 5 x 3 (from the rack)
Snatch pull 5 x 3 (from the floor)
Cash-out: Tabata Sit-ups then Tabata Squats with no rest in between
Record your WOD on Beyond the Whiteboard.
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