Power snatch + Deep power snatch + Snatch

6 to 8 x 1+1+1 @ 62.5+%1RM snatch, Go every 90-seconds to 2-minutes

This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.
1 – Catch in a power position, pause for 1-second, stand up to finish the rep
2 – Catch in a deep power position (hips just above the knee), stand up to finish the rep
– Regular snatch

– Do your 1st set @ 62.5%1RM snatch, then build the weight up if moving well (or stay at the same weight). The priority is to do the movement correctly, NOT going as heavy as you can.
– Drop the bar between each lift