Both weightlifters and fitness/sport athletes can benefit from performing complexes (a series of movements performed in one large and continuous set) in that they can improve technique, assist in increasing training volume, and can be a great way to build strength and explosiveness without training at the highest of intensities…
Monday brings a Snatch Complex to include the following:
1 Hang Power Snatch (Bar descends to above the knee and is caught above parallel)
1 Hang Snatch (Bar descends to above the knee and is caught below parallel)
1 Power Snatch (Bar starts on the ground and is caught above parallel)
1 Snatch (Bar starts on the ground and is caught below parallel)
If all these terms seem overwhelming to you, remember the following:
- Hang refers to the fact the bar does not start on the ground
- Power refers to the fact that you do not need to catch the bar in a full squat
- When neither word are mentioned, it is assumed the bar begins on the ground and is caught in a full squat.
As always, if the Snatch Position gives you trouble, you will follow the same Complex, but will Clean instead.
The Snatch Balance: To Be Seen in The WOD
The bar begins in the back rack position with your feet under your hips. With a violent, dip drive, the bar moves to the overhead Snatch receiving position. Your feet simultaneously move to your squat receiving position (shoulder width).