If you want to improve your snatch, Mike Burgener has the three-part answer.
“We’ll break you down into drills, parts, and we’re going to train those parts so that you don’t have to think about it,” he explains. “Then we’re going to put it all together. By the end of the day, you’re going to be doing three-position snatches.”
First, it’s his Junkyard Dog Warm-Up, then the Burgener Warm-Up, followed by skill-transfer exercises. To put it all to good use, the series is followed by three snatches from the high-hang position.
All the while, you’re saying to yourself, “’I’m practicing for a purpose,’” Burgener says.
Do the three-part, eight-minute drill every time you walk into your box and your snatches will get better, Coach B. promises.
“If I do that every single day—takes me eight minutes every single day—you will be amazed on how much you’re going to improve.”
Click here for more information and a list of upcoming CrossFit Olympic Weightlifting Trainer Courses.
11min 6sec
HD file size: 397 MB
SD wmv file size: 133 MB
SD mov file size: 62 MB
Please note: These files are larger than normal Journal videos. For smoother viewing, please download the entire file to your hard drive before watching it (right-click and choose Save Link As...).
Additional reading: Fix the Feet by Bob Takano, published April 4, 2012.