30 Hang power snatch 75/45
30 Wall ball 20/14
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Coach's Notes.
Hang power snatches are a fairly techinical movement. Ensure you are warming up properly, and get a some reps in at low weight to confirm technique before loading up the bar for "Go" time.
Highly recommend the Burgener warmup (see below) for any WODs involving snatch and other Oly lifts. Great for warmup and establishing muscle memory on the individual pieces that build into the overall movement.
If HPS is not in your toolkit yet (even at reduced loads), recommended subs are hang power cleans or sumo deadlift high pulls to exercise powerful hip extension and transfer into a high pull.
Training Resources.
- Burgener Warm-up - Free CF Journal article that walks through the progressions, with embedded links to short videos that provide a visual explanation. If you have time (11:00), Coach B walks through the entire warmup here: "Teaching the Snatch"
- "Hang Power Snatch Demo" - short demo (:40) of what right looks like from Team Burgener.
- "Efficiency Tips - Snatch Varations" - from Park City CF. Demos snatches from the ground, but teaching points still apply (line of action, hook grip, dropping the bar).
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| Another successful Foundations this Saturday -- find these folks in the Bubble and take 'em under your wing. |