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How to do a 3 Position Snatch to improve your performance in CrossFit WODS.

Set Up for 3 Position Snatch

  • Start with the feet hip-width apart with the hands wide in a hook grip.

Points of Performance for 3 Position Snatch

  • From the high hang position, open the hip and receive the bar in a full overhead squat.
  • Stand all the way up to complete the first lift.
  • From the mid thigh, allow the bar to slide down the legs with your shoulders in front of the bar.
  • Open the hip and catch below parallel with the arms fully extended.
  • From the floor, keep the chest up as you push the knees back, then violently open the hip and catch with an active shoulder position below parallel.
  • The lift finishes with a fully open hip, knee and shoulder.