IMG_5462

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

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 1.9.14:
Strength:  Bench press: 70% x 3  80% x 3  90% x 3+

 WOD
21-15-9
Squat Snatch (#95/#65)
Chest-to-bar Pull-Ups
Finisher
TABATA planks (with a 45/25 plate if you want ROCK HARD abs)