Wednesday 110504


130m Barbell lunge, 75# (55#)

On the minute penalty:

8 Hang power snatches, 75# (55#)

Post time to comments. 

And you thought you knew what goes on at HD&CC…

The Power Snatch

The snatch, when executed under heavy load, is normally received in a full squat.  The power snatch on the other hand, is received in a quarter squat with feet close to hip width. Let's review the set-up and execution details of the power snatch.

When setting up the snatch, go through this mental checklist. First, set your feet at hip width with your body weight settled in the heels.  Next, reach down and grip the bar in your normal snatch grip, which includes a hook grip (right?).  Drop your hips to a level where your shoulders are over the barbell.  Lastly, flatten out your back to maintain the neutral s-shape of your spine and squeeze your chest up nice and high.  

Ready to pull?  Let's do it!  Start the first pull by deadlifting the bar and maintaining your back angle until the bar passes the knees.  To do this most effectively, think about pulling your knees back as you deadlift.  Next, as the bar passes the height of the knees, begin the second pull by violently extending the hips and reaching a long and tall position with straight arms.  You've done the hard work at this point.  Now you simply need to shrug and pull your elbows high and outside.

Here's where the snatch and the power snatch are different. Instead of dropping under the bar and receiving it in a full squat, you simply pull a little harder and drop under the bar in a quarter squat.  Your feet do not need to change position, but you do need to stand up with the bar to complete the movement.  Make sense?  Something worth mentioning is that this is not a muscle snatch.  If you know what differentiates a muscle snatch from a power snatch… post to comments.  

Don't forget, tonight we're hosting a FREE Nutrition Workshop at 7:30pm.  All are welcome and encouraged to come.  You'll be armed with new information that will increase your work capacity across broad time and modal domains (i.e. fitness). Come on in and bring a friend!


  1. Dane :

    That was hard.15:30.

  2. I kinda can’t wait to do lunges after squats and MB cleans. So excited! Gonna be doing a lot of hang cleans today! Hehe…

  3. bill :

    How is the 130m measured out? And yea im pretty sore from the bw squats the other day.

  4. Tobias Coffin :

    Is a muscle snatch where you do not drop down into a quarter squat, you just go from the dead lift position to standing in one movement?

  5. Matt :

    Tobias – nice job, you nailed it.
    Great workout today… It was nice to suffer in the sunshine.

  6. bill :

    Good wod, but if legs are heavily involved tomorrow I WILL curse at someone

  7. Rich :

    Whew… 11:51 @ 65Lbs… That was interesting I guess.

  8. Clearly I didn’t set any land speed records (um, do I ever?) with my lunges. Did the weight RX’d though and did muscle snatches.

  9. Dustin :

    Dear God my legs are gonna be even worse off tomorrow!!
    11:59 75lb w/rest

  10. Annie :

    Squats tomorrow….oh boy! 5:45 43# no rest.

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