As a coaching staff we have noticed that the majority of the athletes have been struggling with the bottom position in the snatch. We have worked power cleans recently, therefore the pull has not been in an issue. In an effort to correct and improve the bottom position we will work the snatch balance today.
Becca Voight and Kristen Cleaver on the Snatch Balance
Notice the speed they drop under the bar with. The goal is to hit the bottom fast. Not to press the bar up and then slowly descend into an overhead squat.
Strength WOD
12 min to find a heavy
Snatch Balance with a 3 second pause in the bottom
(you can do snatch balance without dropping the bar, but most people have trouble lowering it back into the rack position. You are allowed to drop the bar every rep after you stand up)
WOD
30 Burpees
60 Barbell Lunges (135/95)
30 Burpees
(Every time you drop the bar you must complete 20 Air Squats)
18 min CAP
Eric R, John P and Randy