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Photo Credit: Steph Moore.

  WoD: "Power To The People"

For Load:

Power Snatch

3 - 3 - 3 - 3 - 3

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• Weather update!! We decided to shift some workouts around this week as the smoke/haze isn't great today. Hence we have a Heavy Dayyyyyyyyyy!!!!!
• Going all "OLY" today getting our geek on. When we hit a heavy day on the olympic lifts and their variants it ISN'T just about the loading. TECHNIQUE needs to play a major role. Now we know that harp on about technique all the time and rightly so. If we don't have the technique dialled in then we cannot add load in any movement. But the importance of the technique today means we let dictate how the load (if any) will go.
• The power snatch is a great drilling tool to solidify some weak points to our full snatch (Yes, the power snatch is a scale & training drill for the squat snatch). The element of needing to drive the bar UP with your legs is paramount here. As we are not catching in a full squat we NEED that bar to travel higher in the first instance with a powerful drive (hence the term "power" snatch). We are teaching our body to continually push with the legs and transfer that energy into the hips before quickly pulling under the bar.
• The move also helps us nail down the footwork. The second your feet move past the width that you could "squat it out" the weight has gotten too heavy. Lower it a bit and get your feet back to where they need to be.
• Overall goal today is to try to start no less than 70% of a (current) 1RM and build across the five sets so the final set is the heaviest. SLOWLY increment the weight. 1kg at a time may be all is needed.
• Hold the standards. Form is priority as always.
• Scale as needed.

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