The squat snatch is the way to move the heaviest load, but what’s the fastest way to snatch lighter loads for multiple reps? Dave Castro outlines your best options for high-rep snatch workouts.
The traditional approach to the Oly lifts is to use these movements to develop explosive speed and power. They have certainly been proven effective for that purpose, and the best results are found with shorter sets. CrossFitters are certainly interested in explosive power and speed and will train low-rep Oly lifts. But true general physical preparedness (GPP) requires that we not pursue them to the exclusion of the other domains of fitness. Including high-rep snatch (and clean) workouts has a broader aim than training only power and speed.
Much attention has been paid to the technique of the snatch, and good technique is essential to maximizing the loads moved in any given set. If the barbell moves outside the base of support, the body’s positioning is sub-optimal and lifts are often missed. If the lifter doesn’t maximize full use of the hips, the lifts will not be successful. CrossFitters will do well to develop this technique as much as is reasonable for their 1RM efforts.
The same approach, though, is not necessarily true when dealing with light loads. These lifts can be successful even with inefficient technique, including keeping the hips high, pulling with the arms, not coming to full extension on the second pull and even swinging the barbell out. The question now is what is the best way to maximize the number of reps performed in a given time period or minimize the time to perform a fixed number of reps?