Drilling our hang
We’re going to be spending extra time in and around our hang today to drill it into habit. Getting the bar past the knees in the snatch and clean is a crucial point in the lift. We want both the knees out of the way of the bar as well as the hip to be loading through this position. We’ll be using a complex to pattern this in.
We’ll start by setting the hang above the knee, holding it for 2 seconds and then power snatching it. We’ll then repeat, but this time our hang (and pause) will be just below the knee (to help us get through that crucial point). We’ll finish with a touch and go power snatch, hopefully hitting the same positions on the way up. Practice the way you want to move when you don’t have the faculty to think about it.
1 Hang Power Snatch (Above Knee) w/ 2 second pause
1 Hang Power Snatch (Below Knee) w/ 2 second pause
1 Power Snatch
10 DB snatches (50/35)
15 wall balls (20/14)
30 double unders