“My Fitness Program Can Beat Up Your Fitness Program” from CrossFit Oahu (HI).

Overhead Squat/Snatch Prep

WOD: Snatch Complex
5 sets of:
3 Position snatch pull+ OHS
3 Position Power Snatch + OHS
3 Position Snatch+ Snatch balance

The three positions are from the top down; 1 – High Hang, 2 – Above Knee, 3 – The Floor.  After the final Snatch pull from the floor do an Overhead squat. Then complete 3 position power snatch+ overhead squat. Finally c0mplete 3 position full snatch+ snatch balance.  This equals 1 set.  Rest as needed and complete 4 more sets, climbing up in weight every set.

You MUST reach full extension on EVERY rep for successful completion of a heavy snatch.