Strength/Skill/Technique
Snatch pull + Hang power snatch + Overhead squat
1-1-1-1-1-1
Workout
3 Rounds
3 Min AMRAP
50 Double unders
Max Power Snatch
-Rest 1 Min-
Rd 1: 135/95
Rd 2: 115/75
Rd 3: 95/65
**We’re looking for max power snatch reps here, but I don’t want you to get caught up on the number of double unders or the weight of the snatches. First off, for strength – watch the videos. You’ll see how all three movements are linked together, preparing you for the power snatches in the workout. The ‘snatch pull’ looks basic – and it is! – but it’s definitely not *easy*. So don’t confuse it as so and rush through it. Maintaining good body position here and really driving your feet into the ground, timing that explosive hip extension, is crucial to the snatch. Carry that hip extension over the the hang power snatch and use it to work on you foot position – moving them from under hips to your squatting/landing position. This will set you up for the overhead squat.
Going back to the double unders, I try to encourage doing half the number of reps or including a time cut for those who don’t have 50 double unders. For this workout, try 25 or even 10 double unders (if you’re doing 1-5 singles between reps) or 1 minute of work. For the snatches, make sure you’re doing three different weights and not using the same weight for all 3 rounds.. scale to something that’s heavy/medium/light for you.