Those of you who’ve ever seen me train know I love to snatch.  For me it’s like a golf swing with a heavy barbell.  It’s technical yet explosive.  Power meets precision.  If you watch the video above of Chad Vaughn snatching 286# (130Kg) you’ll get a feel for how good your snatch could be with great technique.  The Chinese have a saying – fast, tight, low.  Move the bar quickly, keep the bar tight to your body, receive it low in the squat.  Today let these 3 words be your mantra:  Fast, Low, Tight!

7/Aug/2014 Thursday WOD

Build to your heaviest snatch complex of:

1 Power Snatch

1 Hang Snatch

1 OH Squat

Once you’ve established a max go down to 80% and do 5 more sets.  Rest 2:00 between each set.