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.
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