Build to A Heavy Power Snatch Complex
1 High Hang Power Snatch
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)

*Score = Heaviest Load

WARM UP

0:30 Active Spiderman
0:30 Push Up to Downdog
0:30 Child’s Pose (hands L, R, C)
0:30 PVC Pass Throughs
0:30 PVC Around The World (0:15 clockwise, 0:15 counterclockwise)
0:30 PVC Snatch Grip Deadlifts

5 Good Mornings
5 Elbow Rotations
3 Behind The Head Snatch Grip Push Jerks
5 Snatch Grip Deadlifts

3 Pausing Power Snatch Complexes (0:03 pause in each catch position)
-High Hang: shoulders back, hips extend, fast punch
-Hang: shoulders over the bar, hips extend, fast punch
-Power: bend the PVC over the shins, shoulders over the bar, hips extend, fast punch*

BUILD TO A HEAVY HIGH HANG POWER SNATCH, HANG POWER SNATCH, & POWER SNATCH [15:00]
-Must be unbroken/touch and go on the Power Snatch
-Coach: aggressive on the rep, breathe, reset, aggressive on the rep
-Look for: athletes dropping under too early/not reaching full hip extension
-Look for: slow elbows- we want athletes dropping under and punching fast
-Look for: athletes landing in their toes- this may mean they aren’t reaching full hip extension