Happy Birthday to Manuel Today!!!

Today we’ll be working on the snatch balance for the lift. If you aren’t familiar with it, check out Catalyst Athletics for a fantastic demo. This often overlooked lift is a fantastic assistance exercise and a great way to learn how to press under the bar and to gain confidence receiving the bar at the bottom of an overhead squat.   Most people who learn how to power snatch find it difficult to press under into a full snatch, even if mobility is not an issue. The snatch balance teaches you to explosively and actively press under the bar without having to worry about the deadlift and snatch portions of the lift.

Here are a few tips when performing the snatch balance:

• Brace before you dip and drive under.  Say tight throughout the lift until you stand back up.
• Keep your hands loose so you can press under faster.  A death grip will slow down the bar when you dip and drive.
• Focus on pressing under the bar as opposed to pressing the bar up.
• Try to receive the bar at the point at which the bar is weightless.  Don’t drop down and let the weight crash on you.
• Go only as low as you can maintain good shoulder position.

Tom signed up for the Spartan Race under Team CFI for December 1st, so register now before space runs out!

WOD 04.24.12

Snatch Balance 3-3-3

Tabata Burpees

Rest 2 Minutes, Then:

3 Rounds:

• 200m Run
• 20 Sit Ups

**Option to run with a sandbag and hold a weight for sit ups