One Piece At A Time
Building a passable full squat snatch has value well beyond the sheer technical accomplishment. The demands on your coordination, agility, accuracy, and balance yield laudable adaptation while the peak power output demanded is hard to beat. But in addition to that, there’s also the process of discovering where you’ve got mobility or strength limitations: after all, that bottom OH squat position has a ton of potential points of failure, and that means it will show you where you’re lacking.
That said, the heart of the snatch is in the explosive hip opening and connecting that to the barbell. Once you’ve got that right, all the other technique pieces are just about maximizing what you can do with that power. The snatch is the most technically complicated lift we do, which means there are alwaysthings we could be doing better. It can be easy to get in your head and get lost in a dozen different cues and things to think about as you lift.
Avoid that trap. Focus on the heart of that movement (power from hips to barbell) and just one piece of technique that you want to improve on this rep, or this set, or this day. No one can fix all the things at once. Better by far to focus on one piece at a time.
STRENGTH:
AMRAP 10
10 Antirotation Dead Bugs
50 ft Overhead March
WOD:
10 Rounds E2MOM:
1 Full Snatch