A group of five exercises will help improve the snatch, Olympic-weightlifting coach Mike Burgener says during this trainer course at CrossFit Invictus.
The exercises are: snatch push press, overhead squat with a Sots press if needed, pressing snatch balance, heaving snatch balance and snatch balance. All the movements are done from the rack.
This is where the down-and-up of the Burgener Warm-Up comes into play, Burgener says.
“There’s so many things that I learn from doing the down-and-up,” he explains. “I do the down-and-up for the snatch, the down-and-up for the clean, and the down-and-up for the jerk, and the down-and-up for the snatch push press. It’s the same.”
The snatch balance is Burgener’s No. 1 recommendation for CrossFitters hoping to improve their snatch.
“CrossFitters can overhead-squat the world,” he says. “They can’t snatch-balance for the dickens. So what I’m going to ask them to do is quit overhead squatting and do more snatch balances.”
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Additional reading: Oly Optimization by Chad Vaughn, published Nov. 18, 2011.