Strength:
Work to heavy power snatch

WOD:
Five rounds for time of

3 Power snatches (115 lb./85 lb.)
4 Box jumps
5 Handstand push-ups

Post power snatch loads and WOD time to comments.

Power snatch vs. snatch

The only difference between a power snatch and snatch is where you receive the bar. In a power snatch, when the bar is overhead, your legs will be slightly bent – think of it as a 1/4 of your normal squat depth. In a “full squat” snatch, you squat all the way down under the barbell (in Olympic lifting circles, it’s just called a snatch).

The video below is a full snatch. The positions are the same from the ground to overhead in both the power snatch and the snatch, and Chigishev has superb technique. When you watch the slow-motion, be sure to watch the path of the bar and the height of the bar – notice the bar doesn’t get very high, and he pulls his body DOWN under the bar.

Beautiful.

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The art of sprinting….watch Usain Bolt, the fastest man alive, run 100m in slow motion. Check out where his feet land (under his hips) and how he uses his legs to drive forward. Pretty amazing.

Post thoughts to comments.

Media:
Tuesday WOD, December 27, 2011

One thought on “Tuesday WOD, December 27, 2011

  • December 27, 2011 at 8:47 pm
    Permalink

    Was there not anyone to WOD today?? If you went to the gym, post your loads! I’m excited to see what everyone did!!!

    I worked on power snatches Monday pm – light weight, focus on technique. 105#

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