Strength & Skill:
8 Min Emom of:
1 Snatch Lift Off + 1 Power Snatch @ 60-70% of 1rm
- reset bw lifts and focus on form
10 Min AMRAP of:
10 Power Snatches 95/65
10 Pull Ups
- score is total rounds plus reps completed
4 Rounds of:
20 Plated Flutter Kicks
20 Plated Russian Twist
20 Hollow Rocks
During the last training cycle we focused on the second pull. So now we're focusing on your first pull and set up.
Perform a snatch deadlift up to the knees or just below and then immediately return to the floor (i.e. don’t pause at the top of the movement). Generally this lift is performed as quickly as possible but ensuring proper position and balance.
The snatch lift-off strengthens the pull of the snatch from the floor and can help the lifter practice the proper position and shifting of weight as the bar leaves the floor.