"Randy"
75 pound Power snatch, 75 reps for time.
(Ladies 45 pounds)
Scale weight to your ability
Let’s break down the key points:
Step One (Starting Position)
a) Shoulders above or just forward of the bar
b) Arms loose and extended
c) Traps stretched
d) Back arched and tight, chest pointing forward
e) Toes directly under the bar
f) Quads approximately parallel to the ground
g) in front of you
Step Two
a) Bar is lifted only with the legs at this point
b) Angle of the back remains the same
c) Arms still fully extended and loose
d) Traps still stretched
e) Chest still pointing forward
f) Shoulders are kept forward of the bar
Step Three
a) Torso starts to straighten
b) Legs continue to extend
c) Bar is kept very close to the body (a slight grazing of the body is okay)
d) Shoulders are above the bar
Step Four
a) There’s a re-bending of the knees (more or less depending on the lifter)
b) Torso straightens
Step Five and Six
a) Powerful explosion upward (not backward!)
b) Legs fully extend
c) Traps contract forcefully
d) Basically the lifter tries to "jump up"
e) Bar is kept close to the body
f) Arms bend somewhat, but that's because of the momentum of the bar, not arm pull
Step Seven
a) Lifter squats just low enough to catch the bar overhead with arms fully locked
b) Traps and shoulders contract to stabilize bar
Step Eight
a) Once the bar is stable, the lifter stands up and the lift is completed
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