Snatch Technique
Tall Snatch
3 reps EMOM for 10 minutes: 1 rep landing in power position, 2 reps landing in squat
All reps are at VERY LIGHT weight i.e. 20-30% of best snatch, no more than 40% – this exercise is NOT about load. Starting with bar at hips and with straight knees, the focus is on pulling yourself UNDER the bar aggressively (as opposed to pulling the bar UP), with correct footwork.
Conditioning
For Total Time (20′ CAP):
100m Farmer’s Carry
30 Hang Power Snatch (aim to drop bar no more than 2x)
Rest 1 minute
100m Farmer’s Carry
20 Hang Power Snatch (aim to drop bar no more than 1x)
Rest 1 minute
100m Farmer’s Carry
10 Hang Power Snatch (aim to go unbroken)
Rx carry (total): 90# or up / 60# or up
Rx snatch: 75/55
Cool-Down
Lax Ball Traps/1st Rib Mobility (against rig): 2 minutes each side