Five rounds for max load:
5 Snatch grip push press
5 Hang power snatch
5 Snatch balance
5 Hang snatch
No rest is permitted on the ground, all reps are touch-and-go. Dropping the bar equates to a zero for that round, so choose your load wisely. Rest as needed between rounds.
Post load to comments.
What do you see that is super cool in these three photos?
If you had to pick one exercise and one exercise alone that stands out as giving the biggest bang for the buck, what do you think it would be? Let's take a few minutes to think about this one. Think about all the exercises we do and why we do them. Think about the nine foundational movements of CrossFit; air squat, front squat, overhead squat, shoulder press, push press, push jerk, deadlift, sumodeadlift high pull, and the medicine ball clean. Think about the gymnastic movements, and running or rowing. What would you choose?
Me, I would choose the snatch. Let's break down which of the nine movements the snatch requires competency in, in order to preform; the squat, overhead squat, deadlift and the sumo deadlift high pull. I won't add any pressing, because you are simply in need of getting under the bar, but you could argue the jerk (because it teaches you to get under a load). So that's five of the nine movements in one.
Now which of the ten general skills are needed to preform a snatch? Power, speed, coordination, accuracy, flexibility, strength, and balance, that's seven out of ten. Not to mention if you add multiple reps at a fast pace we throw stamina and cardio respiratory endurance into the mix. That's one movement and nine out of the ten general physical skills, only leaving out agility.
Did I mention it's ability to create a powerful nuro-endocrine response? It's amazing display of athleticism when performed flawlessly? It's ability to demand that you stabilize your midline?
So here is to snatching! If the snatch is a nemesis, break it down and work on all the smaller pieces. How diligent were you yesterday when air squatting to make sure to have your weight in your heels, your lumbar curve maintained, your knees over the toes, your chest up and full depth? Any variance in perfection with the air squat will surely be punished in the snatch.
