Odd – 3-Position Power Snatch
Even – 7 Thrusters
Choose the same weight that works for both movements.
Build to a moderate weight.
Our focus should be on outstanding technique as opposed to total load.
3 POSITION POWER SNATCH
Each snatch will start at the high hang, then above the knee and finishing with a lift from the floor.
Use this as an opportunity to work on barbell cycling and complete the complex without putting the bar down.
The final lift of this complex will be on tired legs that will allow the weight to pull us forward more easily. Resist this and keep your weight balanced.
A vertical torso combined with a good front rack position is key here.
The thruster can easily pull us weight forward if we allow our torso to pitch or the bar to slide forward in our front rack.
We want to try and keep a full grip on the bar if we can to practice good habits and work on mobility at the same time.
3 POSITION SNATCH
3 Position Clean
7 Dual Dumbbell Thrusters
Hang Squat Snatches (75/55)
After Each Set: 30 DU
Thruster: Wall balls
DU: Reduce Reps or 45 Single Unders or 30 Seconds of Practice
21 Hang Squat Snatches
18 Hang Squat Snatches