CROSSFIT SUFFOLK  **  Forging Elite Fitness


75 Power Snatches for time

Males:     75#
Females: 50#

The Power Snatch as instructed by Olympic Weightlifting Coach Charles Staley:

Line the bar over the balls of the feet
Feet hip width or slightly wider
Assume starting position by bending knees, lowering the hips and gripping the bar wide
In the starting position, the shoulders should be over the bar and the back should be arched tightly

To start the pull, imagine pushing one’s feet through the floor.  As the barbell reaches knee height,
the back stays arched and maintains the same angle to the floor as in the starting position.

When the barbell passes the knees, vigorously shrug the shoulders, keeping the bar as close to the legs as possible.

When the bar passes the upper thighs it should touch the thighs.  At this point, drive with the legs in a verticle jumping motion and finish the full extension of the body.

Once the body is fully extended, shrug the shoulders and start pulling with the arms, still keeping the barbell close to the body. (This is accomplished by lifting the elbows out to the side, keeping them over the bar as long as possible.)  From this position, aggressively pull your body under the bar.  Catch the bar at arms length overhead while jumping into the semi-squat position.  As soon as the barbell is fixed on locked-out arms in the semi-squat position, complete the lift by returning to a standing position.

Devin in the middle of a thruster.


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