Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps
We will do 3 different variations of the Snatch or drill for the Snatch. Both the Power Snatch and Squat Snatch are fundamentally the same movement. With the loaded bar starting on the ground lift it in one continuous movement to a position overhead, elbows locked out, standing straight up. What differentiates a Snatch from a Clean is the absence of a pause in the rack position. A Power Snatch is “caught” with the bar overhead in a ¼ Squat (caught means bar overhead with arms locked out). A full Snatch, or Squat Snatch, is one in which the bar is caught at the bottom of a full squat. For the purposes of this WOD if you cannot catch the bar in the bottom of the squat it is acceptable to do a Power Snatch and then “ride it down” to the bottom, essentially an Overhead Squat. Barely.
The Snatch Balance is a bit different, a drill designed to help you drop under the bar in a full squat. Using a wide Snatch grip start with the bar on your shoulders like a high bar back squat. On “GO” rapidly drop down into a full squat while simultaneously driving your arms (and the bar) up off your shoulders. Ideally the bar should never go higher than the starting height resting on your traps. Stand up with the bar overhead to complete the move. The idea is to get comfortable getting the bar overhead quickly while dropping under the bar very fast.
How to interpret the rep scheme? As written we will do 5 sets of each exercise, completing all 5 sets of each until moving on to the next movement. 5 sets of 3 Power Snatches, then 5 sets of 2 Snatch Balances, and finally 5 sets of 1 full Squat Snatch. Typically you would increase the weight you are using each set, aiming for a max effort (a PR) in the 4th set. If you miss you can try again, and if you make it you can shoot for the moon in the 5th. These are all supposed to be heavy so give yourself 2-5:00 between sets. Enough to re-charge but not enough to get cool.