In the snatch/clean starting position, start with the bar over the mid-foot, reach down and bend the knees until the shins make contact with the bar. Here the shins should not be completely vertical and the weight should be in your mid-foot, not your heels. When pulling off the ground, initiate by pulling your knees back to a soft (rather than bent position) while pulling the bar into the body and shifting the weight from your mid-foot to your heels. Our weight should be drifting back and back angle should remain the same. This will allow us to load the hamstring as we reach our low hang/above the knee position. In this position the hips should be as far back as possible, again with a soft knee. Our shoulders should be slightly in front of the bar with the chest proud and the lats packed. From here, we scoop under the bar and begin our second pull. Our goal here is to hit full extension and make contact with the hip to get the legs involved as much as possible. When contact is made, our shoulders should be behind the bar. Think about touching your shoulders to the upper part of the back wall. It’s okay to jump backward a touch, that means we are hitting extension. If we jump forward the bar is out front and/or we are not hitting extension.
From here we shrug around the bar and the arms then come in to push the body down not the bar up, you go to the bar and meet it in space. This is our third and final pull (pulling our body underneath the bar) and along with the extension should resemble the shape of half a heart.
Warm Up
10 Overhead squats
10 Pressing Snatch Balances
10 Drop Snatches
10 Snatch Balances
5 Squat Snatches Pos 3- high hang
5 Squat Snatches Pos 2 – mid hang
5 Squat Snatches Pos 1- floor
the following is a squat clean 3 position video, same concepts apply for the snatch
Strength
3 Position Squat Snatch
1. Floor
2. Knee (mid hang)
3. Hip
* Do not remove hands from the bar in-between each Snatch
WOD (25 in hard cap)
“Naughty Nancy”
4 Rounds
600m Run
25 Overhead Squats
Games-(140,95)
Regional-(115,80)
Open-(95,65)