1st 5min:
3 High Hang Snatches
2nd 5min:
3 Below the Knee Snatches
Final 5min:
3 Full Snatches
CrossFit - Coaching the Three Snatch Positions (Journal Preview)
- Hip-Width Stance
- Hands wide enough that bar rest in crease of hip with legs extended
- HOOK Grip
- Shoulders slightly in front of the bar at set-up
- Lumbar Curve maintained
- Hips and shoulders rise at the same rate
- The hips extend RAPIDLY
- Shoulders shrug, followed by a pull under the bar with arms
- Bar is received at the bottom of an overhead squat
- Squat complete at full hip, knee and arm extension with the bar over the middle of the foot
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