2 rounds of:
10 Kettlebell Swings
10 Kettlebell Death March
EMOM for 10 minutes, complete 2 Power Snatches @ 70-75% of 1RM
followed by 5×1 Snatch Deadlift @ 20% over max snatch
EMOM for 10 minutes, complete
7 Toes to Bar
Post snatch loads to comments.
Eric Carmody: Born Barbell, CrossFit Games
In Olympic lifting, there are a few things that are “givens”: if you start forward, you will end forward. If you fire your hamstrings and FINISH, the bar will float up like PVC pipe. If you don’t finish the pull and hang out at the top, you might break your face….
Technique is paramount in making heavy lifts, lifting the hips and back together, keeping the bar close, getting an aggressive finish and pulling the body down under the barbell. And, in theory, a coach should be able to tell every single person to lift the exact same way.
However, every single body is different. Coaches have to take into account imperfections in the body to accommodate lifters, like long femurs, short calves, inflexible wrists, etc. All can be worked around, but what matters is that the path of the bar is consistent no matter what the body type is.
Check out this video of Kelly Starrett’s clean. Kelly’s right wrist does not have the flexibility to get under the barbell (from years of rowing). Watch how he not only accommodates this, but also the path of the bar is consistent with a lifter who can get both wrists under the barbell.
Consistency is key. Post thoughts to comments.