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Muscle-snatch:
3-3-3-3-3
3 Rounds for time:
30 WB Shots (24/20)
30 Hang Snatch (75/53)
There are two primary ways of executing the muscle-snatch, one where you make contact in the middle of the lift, and one where you don’t. For the sake of consistency in coaching and movement, we are going to coach the former, the variation in which the athlete makes contact with the hip through the middle of the lift. The objective of the muscle-snatch is to basically isolate the third pull of the snatch. By denying athletes the chance to pull-under the bar, or move the feet, we are minimizing the momentum the athlete has to utilize. This is a great drill for those athletes who commonly miss snatches due to lazy turnovers/finishes.
Hang snatches must start below the knee for each rep. This means that from the hang, athletes must lower the bar past the knee each time, before starting the pull.
Post thoughts and times to “comments”.
Muscle snatch to 120
WOD- 21:57, rx’d 1st rd. Scaled to 65# for rds 2 & 3.
115# on the Muscle Snatch x3
19:37 Rx on the WOD.
It’s been about an hour, and I still can’t feel my thumbs from all the snatch grip…
muscle snatch x3 up to 135.
19:52 RX, last time I did this WOD was 23:04 back in 9/1/2010.
Muscle snatch up to 103#, which makes my full and power snatch numbers seem really sad because they are not that much higher…
17:45 rx for the metcon
Checked out the 6:30 Minneapolis crew toinght. Nice job to all.
24:42Rx.
Pushing the clutch in on the drive home caused my legs to shake. Tomorrow should feel great.