STRENGTH – SNATCH – 10 min EMOM 3-position power snatch is a name for a complex that may also be written as power snatch + hang power snatch (just below the knee) + hang power snatch (mid thigh).
If performed bottom to top, the 3-position power snatch helps primarily with rate of force development, more aggressive and complete extension at the top of the pull, and more aggressive turn over of the bar. If performed from the top down, it can serve as more of a technique exercise that reinforces proper position in the pull at the hang position chosen. (Courtesy of Catalyst Athletics)
CONDITIONING 1000m row (5x) 12 Wallball (20#-10’/14#-9′) 12 Sit-up