Olympic Lifting – Power Position Snatch 6×3 @ 70-80% of the 1RM Snatch you found from power position last week. Drop each rep and do a slow perfect snatch deadlift then lower the bar back down to power position, pause, then go.
First weight should be at 70% climb up towards 80% with each set. If it isn’t pretty stay close to 70%, this is just as much skill work as it is getting stronger.
You should be paused in power position before you go. No dip drive to gain momentum. Weight on the heels, knees in front of the bar, shoulders behind the bar, then fast hips. Lower the weight to power position, pause, engage traps, then go.