10m – Dynamics

15m – Snatch Review

15m – Establish a heavy 3 position snatch:

  • From the pocket
  • From the hang
  • From the low hang

Notice this is slightly different than your ‘usual’ 3 position snatch, where we work from the hip crease

down to the floor. Today we will work a rep from the hip crease/pocket, then from the hang (above the

knee), and then from the low hang (come 1-2” below the knee).

The reason we are working from the low hang is to work perfect back angles/weight distribution around

that mid shin, and more importantly, to work the change of direction that should happen after the bar

passes the knee! Most athletes miss this piece of the snatch, and the bar ends up staying far away from

them the whole lift.

6m amrap:

3 Hang Squat Snatches 135/95

12 Push Ups