1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2”, 4”, 6”
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Complete 3 Rounds of skill transfer with an empty barbell.
– Heaving Snatch Balance, feet start in squat stance and do not move
-Snatch Balance, move feet from starting position to squat stance
Perform from just above the knee.
This should be a full squat hang snatch. If you cannot full squat, perform a hang power snatch and then sink into your OH squat.
Row 500m then complete 5 rounds of:
3 Power Snatches RX 135/95, Scaled 115/75
6 Toes to Bar or Knees to Elbows
9 Box Jumps 24/20″
Score is your total time.