Every minute on the minute for 12 minutes
1 Power Snatch
Go heavy as you can while maintaining solid lockouts and one-minute intervals.
No misses or pressouts. If you are pressing the bar at the top you are doing one or more and possible ALL of the following regardless of how light the bar is.
- Not finishing your pull
- Not waiting on bringing the hips forward in the second pull
- Being passive in the lockout
- And in most cases not dropping under the bar. More often the problem isn’t that the weight on the bar is too heavy, it’s just that you aren’t moving fast and aggressively under the bar. I’ve said many times what people call a power snatch is often a muscle snatch and a power snatch should be called a ¼ or ½ squat snatch.
30 Sumo Deadlift High Pull
30 Push Press
30 Overhead Squats
30 Front Squats
Absolute 13-minute time cap
Hang Snatch High Pull
5 x 5
Wear pulling straps and pull from the mid-thigh. If you don’t have pulling straps it’s difficult to get enough weight on the bar to do any good with this one.