Snatch balance 1-1-1-1-1-1-1 reps
Squat snatch 1-1-1-1-1-1-1 reps
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Stimulus and Strategy:
Today’s workout is a classic heavy day. Focus on the snatch balance first. The snatch balance is incredible for developing your ability to drive under the barbell, increasing stability in the receiving position, and building confidence when it comes to having an object overhead. The snatch balance should be an excellent warm-up and skill-building session before attempting your squat snatches. Do not be surprised if you hit a new PR due to practicing the snatch balance under challenging loads. If you are able, take the snatch balance out of a rack. As a precautionary measure, do not return the bar to the back-rack position as loads get heavy; drop the bar, and return it to the rack. As always, when we lift heavy, focus on the technique of the movement and only add weight as your technique allows.
Scaling:
To reduce the complexity of the snatch balance, perform a behind-the-neck snatch-grip push press, and then slowly lower into an overhead squat. For the squat snatch, perform a power snatch, then perform an overhead squat to a depth you are comfortable with.
In case of injury or limitation, consider a clean drop and a squat clean if there is an overhead limitation. Otherwise, reduce the loading of either movement to a weight that allows for pain-free range of motion.
Intermediate option:
Same as Rx’d.
Beginner option:
Behind-the-neck snatch-grip push press + overhead squat 2-2-2-2-2-2-2 reps
Power snatch + overhead squat 2-2-2-2-2-2-2 reps
Coaching cues:
In the snatch balance, press your body down, not the barbell up.
Resources:
The Snatch Balance
The Squat Snatch
Snatch Progression
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