ON THE 0:00... SNATCH
From 0:00 to 5:00…
Pause Overhead Squat + 1 Snatch Balance
All repetitions are taken from the rack, and we are looking for lighter loads here for skill refinement. On the pausing overhead squat, we are looking for a 2-second pause in the bottom of our active squat. Maintain tension in the bottom and dial in positioning here. On the snatch balance, we are looking for speed beneath the bar, now jumping back to that same bottom position.
Percentages are not assigned here, as we are looking to work with light loads, if not the empty barbell.
From 5:00 to 10:00…
Build to a moderate 3-Position Squat Snatch
Positions are pockets, knee-level, and the ground.
Building to a moderate load here – and not a heavy. Piecing together the positioning and speed in the first part, we are now working through different positions in the full snatch. Aim for 3-4 sets inside this 5:00 window.
From 10:00 to 15:00…
1 Squat Snatch
Build to a moderate/heavy for the day. If the weights feel good, free to climb, but this is not an effort to find a new PR today.