Oly 12-6-17

1.  Snatch deadlift
On the Minute x5:
2 segmented snatch deadlifts (4-position)
+ 2 snatch deadlifts
*build bar each set.

*The segmented snatch deadlift is a great tool for developing proper body/bar position for the lift.  It allows the lifter to understand how to apply force and engage the proper musculature in the first pull of the snatch (ground to hips).  Each position (2"-knee-mid thigh-pockets) will be held for 2-3 seconds.  Immediately after your two segmented reps, perform 2 snatch deadlifts using the same exact technique, only not stopping.

2.  Power Development
On the Minute x9:
Minutes 1-3:  High-hang power snatch x3
Minutes 4-6:  Low-hang power snatch x2
Minutes 7-9:  Power snatch x1
*build bar each set.

*The power snatch is a great tool we use to develop power (force x speed).  The first position is taken from the high hang, AKA the pockets.  We use the high hang to put you in a perfect position to jump-pull-drop under the barbell.  Next we move to the low hang, AKA the knee.  You can either begin above the patella or below.  The goal is to pull the bar up to the pockets in a controlled way.  Acceleration will be emphasized from the low hang and will help you move more weight.  The power snatch begins from the floor.  After drilling the first two positions, we should be set up to hit the power snatch with minimal amounts of error.

3.  Snatch
On the Minute x10:
1 snatch
*build to a heavy single in 10 sets.