Today’s focus is a technique-oriented lifting session. The Snatch Balance is a Snatch accessory movement that helps work speed under the bar, and strength in the catch position. It works leg strength, midline stability, and overhead/torso positioning.
For most people, the Snatch Balance is a movement that will test their speed and positioning rather than strength in the truest form of the word. Therefore, the loading should be incremental and done to the best of your ability. Loading on this movement will greatly vary by ability level.
Then, we have 6 sets of Squat Snatches—3 sets of 3 reps, and 3 sets of 1 rep. We want the first sets of 3 to be done at the same load, and the singles can be done with incremental loading. You will be warm from the Snatch Balance so getting to a heavy 1 rep will be possible. You are allowed to reset the barbell for each rep in their sets of 3—no longer than 3 sec. between lifts, though.