07.23.2017 Snatch, Row and Box Jumps

STRENGTH:

Power Snatch (% of Full Snatch)

10 Reps @65%

10 Reps @70%

5 Reps @75%

**Beginners - Work on Snatch Technique (from hang position)**

**Advanced - Focus on mechanics/if you move your feet after you receive the bar - 3 burpee penalty before moving on to your next snatch**

These are not touch n go reps but keep your rest short no longer than a minute and when you get to 75% 2:00 max

METCON:

10:00 AMRAP

10 Calorie Row

8 Box Jumps

6 Power Snatches 75/55

As a training exercise, the common purpose is to develop better force production in the extension and more aggressiveness in the pull under due to the limited time and distance to accelerate and elevate the bar, and the limited movement down under the bar. Another purpose is use as a lighter snatch variation for lighter training days (weights naturally limited for most lifters relative to the snatch, and somewhat less work for the legs and back to allow more recovery for subsequent training sessions)—even more so for the power variation because the squat under is partial instead of full.- Catalyst Athletics