Gymnastics Warm Up
Strict Muscle Ups (rest 30-90 seconds)
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

12 min to establish a 1RM 3-Position Snatch (floor, hang, hip).


5 rounds for total time of:

25 Kettlebell Swings 24/16Kg
14 Lateral Box Jumps 20″/16″ (touch on top)
7 Hang Power Cleans 75Kg/50Kg

Rest 2 minutes between rounds.

(25 Minute Cap)

A Template for Fixing Your Snatch – Colm

There’s always something to work on in a technical lift, that’s where the joy (and frustration) of lifting comes. But most of the time you don’t know where to start fixing your lift. Here I’ve given you a progression to how you should ideally go about fixing your snatch. (Most of the cues here will also apply to your clean.)

How long you need to spend on one aspect is going to vary from person to person. I would suggest no more than one fix per session, and to always start at the earliest possible stage. If your set up is whack, there’s no point wondering about the catch yet. Focus on one aspect until it’s no longer the limiting factor, and then progress to the next stage. Note I didn’t say until it is perfect, because it may never be. It’s a continual cycle of improvement.

1. Fix your first pull.

This includes your set up. If the bar is too close/in contact with your shins it can’t travel back from the floor to your hips.

Once you’re set up, the next problem that presents itself is straightening out your torso rather than trying to drive your knees back. It’s perfectly okay for your back to be close to or parallel to the ground. In fact, the longer you can stay over the bar the more leverage you’ll have when it comes time to accelerate the bar.

The important thing is for the bar to travel bar into your hips. You do not want the bar away from your body. This forces you to bring your hips horizontally into the bar which means the bar will fly away from you and you’ll have to chase it.

Focus on bringing the bar back from the floor, keeping the knees back and torso out over the bar.

One word cue: BACK!

2. Make sure you’re fully extending.

This follows on from the point above, if you’re not bringing the bar back into your hips there’s a tendency to rush the second pull. (The second pull is where you start accelerating the bar vertically.) If you start the second pull/acceleration early, you won’t be the most powerful position.

Coupled with this is the tendency to start to rush into the third pull (where you pull yourself under the bar). If you’re nervous about getting under the bar this can happen. The more effort you put into accelerating the bar upwards, the more time and space you’ll have to get underneath the bar.

One word cue: FINISH!

3. Elbows high/Bar doesn’t swing.

So you’ve gotten a good bar path from the floor all the way into your hips and you’re finishing the second pull but the bar is swinging? Now is the time to start thinking of your elbows.

While the vast majority of power is coming from your back, hips and hamstrings, the arms will pull to a certain extent. Not to accelerate the bar, but to guide it into the correct position and bring you underneath the bar.

Pulling your elbows high and back will keep that bar closer to you as you try to get underneath it. Very often focusing on pulling the elbows high can help people who have a tendency to short their second pull.

One word cue: ELBOWS!

4. Footwork

At this stage, we’re looking at how well we’re landing. Ideally your feet should jump from their pulling stance to their squatting stance, and this squatting stance should be the exact same as you high bar, wall ball, air squat, etc.

There’s a few issues that can arise here. Jumping forward tends to be a result of not finishing your pull so we won’t focus on that. Jumping back can be an issue for some, although the jury is out on it. If it is, make sure you’re always snatching on a line so you can see where your feet are moving to.

If you land toe-heel instead of flat footed, this is a problem. Your body just won’t want to squat, and you’ll most likely lose the bar forward. Practice landing as flat foot as possible.

If your feet aren’t moving at all, move them!

One word cue: HEELS.

5. Turnover speed.

Last stage is to focus on how fast you’re rotating your elbows and driving your arms up to stabilise the bar, rather than have it crash down onto your arms. Turnover may never be an issue for you, and in my experience isn’t as critical as all the points that have come before it. But, it could just be the difference between a PR and not on a given day.

Provided there’s no major mobility issues, simply focusing on the speed of the turnover and driving up to fix that bar overhead will help here.

One word cue: SPEED.

6. Go back to stage one.

It really is that simple. When you feel your lift is stalling or regressing, go back to the first stage and take it from there. Don’t rush forward to the end, that’s just generally where the fault will present itself. The issue pretty much always stems from an earlier faze in the lift.

And of course, enjoy yourself!