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Snatch pull 2-2-2-2-2
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Coach's Notes.
Warm up well with weights up to 80% then perform the assigned reps with 85-90% of your 1RM. For the snatch pulls, use straps if you have them. If you don’t have pair, get some. The idea for pulls is to develop the power and speed of the second pull, and your grip, already taxed from power cleans, should not be a limiting factor.
Snatch Pulls. "This is the first and second pulls of a snatch without any attempt to pull under the bar. At the top of the extension, the athlete should continue attempting to pull the bar higher, keeping the elbows moving up and to the sides to keep the bar against the body. With heavy pulls, this will not move the bar very high. With lighter weights, a snatch high-pull can be done." - Catalyst Athletics
Training Videos.
- "Power Clean Demo" - standard Burgener video (1:00) for a refresher on technique.
- "Power Clean Geometry" - interesting way to see what is going on with back and hip angles and bar bath.
- "Snatch Pull Demo" - quick demo from Paradiso Crossfit.