Working with a Hang Snatch today for our complex (Deadlift the bar up, then slide down to just above the knee as a starting point). Still catch in the full squat. Working from the hang encourages a faster drop under the bar! Then follow it up with a full Snatch (pulling from the ground and catching in the squat). Progressive load as you work through the 6 sets.
Then for Part 2, drop that weight down to 70% of what you worked up to in Part 1, to use for POWER Snatches (pulling from the ground, catching in power position – quarter squat). Working for time here, but these should still be your very best form. Stop on the ground in between reps to reset/take a breath and brace the core.
Up to 12"
Up to 8#
12-20"
10-12"
20"
15#
24"+
20/25#
