The 3 position snatch is designed to have you focus on the important positions in the snatch. When we only pull from the floor, there is a tendancy to pull straight up. When we do the 3 position snatch, it reinforces the idea that you need to pull the bar into the pockets and that the bar path is actually up and slightly back so that the 2nd pull can initiate from the hip position.
Skill
3 sets of pull up work (negatives, static holds, strict, ring pull ups, etc)
Strength
4 sets for perfect form:
3 position snatch (hip, top of knee, floor)
Conditioning
In 60 seconds:
5 strict HSPU’s
AMRAP wall ball shots in remaining time
rest 30 seconds
repeat for total of 5 rounds
