The Snatch Balance
The snatch balance is a great skill transfer exercise for the full snatch. It teaches you to drive the body downwards using a strong arm position and upright torso.
The drill can be tough to get used to, so focus on receiving the bar high to begin with and ride it down. As you become more proficient, you'll be able to drop more quickly and to a deeper squat position.
Key cues -
Keep your chest and head up throughout.
Move your feet from your pull stance to your squat stance.
Drive the bar directly upwards from your shoulders.
Have fun and happy snatching!
WARM UP: With a light barbell x 4 rounds E90s
Snatch grip deadlift x 5, Snatch high pull to bent elbows x 5, Snatch balance x 5 (full depth squat if possible)
SKILL: Hang Power Snatch OR Hang Squat Snatch: 3, 3, 2, 2, 2, 2 E90s
Work up to a heavy double
WOD: "Partner Felix" (SCORE)
1000, 750, 500, 250m rows alternating with your partner.
CP: Double Felix (start over at 1000m after the 250s)