5 sets of: 4-Position Snatch
Position 1: High Hang (pockets) – should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.
Position 2: Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Low Hang (below knees) – looking for vertical shins and chest as high as possible.
Position 4: Full Snatch (from the floor) – looking to hit all the position throughout the lift.
This is not suppose to be a heavy set. Go lighter and drill in the positions.
Every rep is done as a squat snatch.
The idea is to dial in the first position.
Then dial in the second position and pass through position 1.
Then dial in position position 3 and pass through 2 and 1.
Then do a full snatch passing through every position.
Complete for time:
30 Overhead Squats, 135/85
EMOM complete 30 Double unders