Snatch Push Press, Heaving Snatch Balance & Snatch Balance...

Strength:

Snatch Push Press -  Perform a push press with a snatch grip, starting the barbell racked across the back of the shoulders as it would be for a back squat.

3,3,3,3,3 - 95#, 115#, 145#, 165# 195#

Heaving Snatch Balance - Feet are in receiving position (squat stance), bar rests behind neck, snatch grip on bar. The athlete jerks the weight overhead while dropping into the squat. There is a definitive dipping and driving of the weight here. The heels may lift off the ground, but the feet do not leave the ground and the stance does not change.

3,3,3,3,3 - 45#, 75#, 95#, 105#, 105#

Snatch Balance - Feet are in the pulling/jerking position (hips distance), bar rests behind neck, snatch grip on bar. The athlete drops into the squat while jumping the feet out to the receiving position (squat stance). A slight dip prior to the jump is permissible however weight will dictate whether this is necessary or not.

3,3,3,3,3 - 45#, 45#, 45#, 45#, 45#

Buy out: Hollow Rocks x 50 reps

How to do Hollow Rocks

Snatch Balance & "Overhead Squat-athon"...

1. Snatch Balance
3 sets of 3 reps. - 95#

2. "Overhead Squat-athon"
100 Overhead Squats for time (65)

10 rep Knee to Elbow penalty anytime the bar comes down from overhead

11:59 Not Rx (95) .....50 Knee to Elbows

Snatch Balance & Back Squat - CFNE Video

1. Snatch Balance
1-rep Max - 95#

2. Back Squat
5 sets of 3 reps - 225# Pr
Below parallel....now time to increase weight!

My gym is different from other gyms........ My gym is Crossfit New England. Click link to see video.

http://vimeo.com/14943051