Workout
20 Min AMRAP
400m run
15 KB Snatch R (35/27)
15 KB Snatch L
**We’re going lighter than normal on the snatches today. Those more proficient with the movement can power through these, but those still learning will want to focus on efficiency. Even with a lighter weight, you still need an aggressive hip extension and ‘punch’ at the top so the KB doesn’t bang on your wrist. Get the bell overhead, then let if fall down – loose grip, use gravity – before regripping and snapping it overhead for consecutive reps. I find it helpful to think of punching my knuckles toward the ceiling, keeping a strong and straight wrist (bent wrist = weak wrist). Use your free hand as a counterbalance off to the side and not pushing off your leg. As with box jumps from Friday, find a rhythm.
Check out this Barbell Shrugged article (and video) about the snatch and how to make it more efficient. Granted they are snatching for 10 minutes and can only switch hands one time, but you’ll see the carryover.