Today is a two part workout with a strength component and a metabolic conditioning/skill workout incorporating the POWER SNATCH.
The power snatch is a close relative to the power clean and both are derived from the competitive Olympic lifts like the snatch and clean & jerk. Structurally, both exercises are similar to one another with one major difference: in the power clean you lift the bar from the ground to your shoulders; in the power snatch you lift the bar from the floor to over your head in one single movement.
Obviously, the power snatch requires a greater explosion because you must create more momentum for the bar to be successfully flung overhead. There’s also less room for arm and lower back pull in the power snatch. Sometimes an individual will execute a power clean that has much more in common with a reverse curl done with lots of cheating than to an explosive Olympic lift!
In the snatch, relying on arm pull and back hyper-extension will result in a missed lift most of the time. To be successful with the power snatch you really must emphasize hip and leg drive, which are more specific to most sports.
Here’s a diagram of power snatch sequence:
WOD
Strength : PUSH PRESS 3/2/2/2/1/1/1
Metabolic Conditioning:
Power Snatch 95 lbs/65 lbs
Wall Ball 20/12
reps of 10,9,8,7,6,5,4,3,2,1
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