help-me-with-my-snatch-t-shirt-zoom

Most competitive weightlifters are going to be able to power snatch/clean about 80-85% of their squat snatch/clean.

Today we’ll discuss the power snatch vs. the squat snatch.

On a squat snatch you catch the weight lower than the power snatch and thus can pull more weight.  The mechanics of the pull are the same, having to receive the bar in a full overhead squat is where it gets tricky.

If you find you’re having trouble with the squat snatch then:

    • Step 1: Learn to overhead squat correctly (with heavy weight specifically)
    • Step 2: Learn to snatch balance correctly (again with heavy weight)
    • Step 3: Perfect power snatch technique (yep, also with heavy weight)
    • Step 4: Put it all together

Workout 11.18.13:
Strength:
Back Squat: 75% x 5 85% x 3 95% x 1+

Partner WOD:
“Isabelly”
“Kelly”
5 rounds:
400 m run
30 box jumps 24/20
30 wall balls 20/14
Then:
“Isabel”
Snatch 135/95 (power or squat)
Rules for WOD:
Must run the 400 together everything else is one partner working at a time score is total time!!!