Lets move some plates!!
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Pic: Angela Clancy

OLY Strength WoD:

3 Position Power Snatch

1 - 1 - 1 - 1 - 1

>> The 3 Positions are = 1: The floor. - 2: Hang from below the knees - 3: Hang from above the knees. <<

"Heavy Day" on the Rooftop!
The 3 position power snatch is used to reinforce out positions at certain points of the lift. There is no one specific way to do a 3-position snatch. In fact we can play about with different points of position to hone in on certain weak spots. Today we will play with the hang positions both just above & just below the knees. The one just below the knees is especially important to remind ourselves to really keep pushing the legs to get our knees back out of the way & allow us to get more upright thus creating a VERTICAL bar path. not one that has you "boof" the bar out in from whilst you are dancing on your toes.
All 3 reps have the bar travel overhead to a full stand up extension so on effect each set is 3 full-on reps. Makes it an interesting day at the office!!
When we program Heavy Days & nothing else we are trying to elicit the most amount of adaptation possible from your body (safely & with good form of course). Lift as Heavy as you are able & force there strength adaption.
There are "only" five work sets to record. what this means is TONs of practice sets beforehand at lighter loads & she drop off sets at the end, again at lighter loads to really dial in the form.
Hold the standards. Form is priority as always.
Scale as needed.