Snatch 5x3 @ 75%
Front Squat 5x3 @ 75%
Snatch Deadlift 5x3 @ 100% of snatch
Set your snatch starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Finish extending the knees and hips to achieve a standing position with the bar at arms’ length, making sure to keep the quads, glutes and abs tight. The body should be extended slightly behind vertical to maintain slightly more pressure on the heels than the balls of the feet. Return the bar to the floor under control.
There is no set speed for the snatch deadlift. Some lifters will perform them fairly quickly, but they will always be slower than the snatch pull. A more controlled speed will improve postural strength development and balance practice. Straps are used for the lift unless a lifter is intentionally using the lift to also train grip strength. Often after reaching the top, lifters will return the bar to the floor by dropping it. Maintaining some control, even if not a particularly slow speed, will increase the effectiveness of the exercise.
The snatch deadlift is the most basic strength development lift for the pull of the snatch. Lifters will be able to manage somewhat heavier weights than in the snatch pull, and the slower speed will allow more focus on posture, position and balance, so that these things can also be strengthened and practiced. In addition to a basic strength builder, the snatch deadlift can also be used as a remedial exercise to practice balance and position in the pull, or as part of a learning progression for the snatch.