Power snatch – rhythm drills

3+3+3+3 Muscle snatch + Power snatch @ 30-40% (alt every 3 for 12 reps total)
2+2+2+2 Muscle snatch + Power snatch @ 35-45% (alt every 2 for 8 reps total)
1+3+1+3 Muscle snatch + Power snatch @ 40-50% (1 PP / 3PJ / 1PP / 3PJ for 8 reps total)
1-2 x 8 Power snatch @ 45-55%

• All % based on 1RM snatch

– Rest as needed between sets –

Intent. Work on your timing and rhythm on the power snatch by alternating with muscle snatch. With both muscle snatch and power snatch in the same set, you’ll have to be present and stay focused. The difference in rhythm between the movements will challenge you to be more conscious of your pull and the dip under the bar on the receiving position of the power snatch.
Aim to connect each rep together smoothly. Paying attention to how you bring the bar back down to connect the reps will improve your rhythm. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.