cleans, then snatch work – Friday 10.21.16
Strength: Power Clean 3-3-3-3-3
Conditioning: On the minute for 12:00:
– 3 Snatch Deadlift (use 100% of today’s heaviest)
– max reps Burpees over the Bar
In the WOD, your Snatch Deadlift can include a shrug and trying to pull yourself into triple extension. If you want to keep it as simply a deadlift to work on pulling in a proper line, that is fine too.
The snatch deadlift is the most basic strength development lift for the pull of the snatch. You should be able to manage somewhat heavier weights than in the snatch pull, and the slower speed will allow more focus on posture, position and balance, so that these things can also be strengthened and practiced. The snatch deadlift can also be used as a remedial exercise to practice balance and position in the pull, or as part of a learning progression for the snatch.
Set your snatch starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Finish extending the knees and hips to achieve a standing position with the bar at arms’ length, making sure to keep the quads, glutes and abs tight. The body should be extended slightly behind vertical to maintain slightly more pressure on the heels than the balls of the feet. Return the bar to the floor under control.