Hang snatch + squat snatch
One from the hang, one from the floor. The hang rep teaches the finish and the floor rep has to remember it.
One from the hang, then one from the floor without a rest.
Embed this drill
Writing a program, or running a club site? Paste this into your page beside the line that names the drill, and your readers get it moving, with its band and the fault it fixes, and a link back here for the rest. No video, so nobody's face. To show the band in loadable weights, add ?snatch=80&units=kg to the address in it, with your lifter's snatch. Coaching a squad? Read the whole team sheet at once, with a link for each lifter.
How heavy
75–85% of your squat snatch — see it in kilos. That is a band, not a prescription: where in it you work depends on the day. It is a conventional coaching band rather than anything measured here — treat it as where to start on a drill you have never done, then let the bar tell you the rest.
It trains where the bar goes, finishing the pull.
In order
One bar, not set down between the parts: hang snatch, above the knee, then squat snatch. A complex is held to the hardest thing in it.
Find out whether this is what caps your snatch
Tell snatchlike three numbers you already know and it will name the thing actually capping your squat snatch — then write you a session that fits the time you have. There is nothing to sign into to use it.
Find out whether this is what caps your snatch →
Film a set of it as proof of work →
More from complexes
Two or three of the above back to back on one bar, without setting it down between the parts. The first rep sets a shape up and the last one has to keep it, which is the entire point — and the load is governed by the hardest thing in the sequence, not the easiest.
- Muscle snatch + overhead squat · 50–60%
- Snatch high pull + tall snatch · 40–50%
- Snatch pull + squat snatch · 80–90%
- Snatch high pull + squat snatch · 75–85%
- Muscle snatch + overhead squat + squat snatch · 55–65%
- Snatch balance + squat snatch · 75–85%
- 3-position squat snatch (hip, knee, floor) · 65–75%
- Power snatch + overhead squat · 70–80%
- Squat snatch + overhead squat · 75–85%
- Power snatch + squat snatch · 70–80%
- Power snatch + snatch balance · 65–75%
- Drop snatch + squat snatch · 50–60%
- Snatch deadlift + squat snatch · 80–90%
- Snatch balance + overhead squat · 80–90%