3 positions

Nick | 03/26/2014 | 1

We love drilling positions here at CFSV.  It greatly aids in our consistency when doing technical movements under fatigue, ultimately allowing us to find a higher level of intensity while still being safe.  The three-position snatch today will help us drill that consistency.  We’ll start by squat snatching from the high hang position (a position that, by now, we should recognize as something we should be hitting regardless of where our snatch starts from).  Once that’s done, we’ll complete a squat snatch from the hang right above the knee, making sure to still pass through the high hang on our way up.  We’ll finish the complex with a touch and go full snatch from the floor, once again hitting the hang and high hang positions on the way up.  Oh, and all of these should happen without dropping the bar or resting it on the ground.  It will most likely be surprisingly fatiguing, even at relatively light weights but will help us make huge improvements in the way we snatch.

Once we’re done drilling, we’ll get to test our form in two AMRAPS – one at a light weight for high reps and then another at a heavier weight for lower reps.

STR:
3 position squat snatch (reverse order from video)
high hang, hang (above knee), floor

WOD:

AMRAP 6
30 double unders
15 snatches (75/55)

Rest 3:00

AMRAP 6
3 snatches (135/95)
20 double unders