5-9-12

Snatch Transfer

3 Position Snatch, 1-1-1-1-1 or Overhead Squat, 3-3-3-3-3 (not for load…for technique)

Perform a full snatch from 3 different starting positions consecutively. The positions and order can be changed depending on the needs of the athlete and the training objectives. Most common would be floor, hang and mid-hang. For technically proficient athletes, start low and work high to increase fatigue and limit the distance and time available to accelerate the bar in order to improve second pull power. For athletes learning technique, start high where the athlete will be more comfortable and work low to add in more complexity.

~then~

“Blackjack”

7 rounds for time of:

7 Thrusters, 75/55
7 Burpees
7 Pull-ups