Power snatch on the minute – Fri 8.05.16

 In W.O.D.
foot

Photo from T-nation.com

Stability is important in all lifts, and in the case of the power snatch set up and catch, stability comes from being in an optimal balance of weight towards the forefoot and the heel.

This optimal balance position is called “tripod foot” position and means that the athlete should have weight balanced between 3 points on each foot. The 3 points of contact (in order of importance as far as I’m concerned) are:

  1. The heel.
  2. The joint at the base of the little toe.
  3. The joint at the base of the big toe.

Skill:  On the minute for 10:00:

– 1 Power Snatch

Work on any aspect you want.  Go up in weight each round, stay at the same weight and focus on something, such as:

  • foot stability
  • keeping the bar close
  • not jumping forward
  • the lst pull
  • 2nd pull
  • aggressive “punch” and catch.

Think about the lift and work with your coach and workout partners on how to perform it better each round!

Conditioning: Complete 5 Rounds for time:
– 7 Chest to Bar Pull Ups (Perofrmance: 5 Muscle Ups (any), Fitness: Rx’d, Health: 10 Pull Ups or Ring Rows)
– 5 Kettlebell/Dumbell Power Snatch – LT (Performance: + 53/35#, Fitness: 50-53/35#, Health: Heavy as possible)
– 5 Kettlebell/Dumbell Power Snatch – LT (Performance: + 53/35#, Fitness: 50-53/35#, Health: Heavy as possible)
– 200m Run or 250 m Row
– Rest 1 minute

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