Monday, Sept. 21, 2015

Split Snatch*
15 mins working at medium weights
—
For Time
Run 800
21-15-9
OH Squats
KB Swings
50 Double Unders
 
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Execution
The split snatch is performed in the same way as the squat snatch, but rather than moving under the barbell into a squat receiving position, the athlete moves under in a split position. Unless an athlete is practiced in this movement, a very deep split is unlikely because of the required flexibility and foot speed.
Purpose
The primary modern use of the split snatch is to make snatching possible for masters lifters or those otherwise limited in their overhead mobility due to inflexibility or injuries. However, the lift can also be used as a way to include more split footwork training for the jerk without adding additional exercises—for example, a lifter who needs split practice may perform split snatches where another athlete would perform power snatches, thereby addressing both purposes with a single exercise.