One of our most technical lifts, the snatch is often referred to as the “fastest lift in the world” since it takes less then 1 second to get the bar from the ground to overhead.

It goes something like this:

1. Start with your feet slightly narrower than your squat stance.
2. Get a wide grip, usually a hook grip on the barbell.
3. Deadlift the bar with a lower hipped start position with kness flared out to keep the bar close to the body.
4. As the bar passes the knees to the mid-thigh area,  accelerate the bar, fully extending the hips.
5. The extension should have created enough force that it propelled the barbell upwards while you aggressively pull yourself under to receive the barbell.
6. Recover and stand up with the barbell with arms extended and shoulders active.

Just to give you some perspective on how effective proper form with this lift can be, here are some of Natalie Woolfolk’s numbers from the 2008 Summer Olympics.  Natale was 24 at the time and weighed 139# (for those of you who don’t know her, she’s an incredibly sweet petite girl who is an amazing coach and can throw around some serious weight.  Incidentally she’s also married to Casey Burgener, Coach B’s son).

Snatch: 213.4#

C&J: 250.8#

WOD 01.29.10

5 rds
AMRAP 3
5 Hang Squat Snatch
10 Behind the neck Lunges
5 Burpees

Rest one min between rounds.