Hang Snatch (Above Knee)
Build over the first three sets to a manageable weight, then repeat that weight for three more sets. Above knee = directly above kneecaps. When performing lifts from the hang or the blocks, athletes should aim to MIMIC their start position from the floor – weight midfoot, knees in front of bar, shoulders directly over bar.
5 Single Arm Kettlebell Swings, left
4 Single Arm Kettlebell Swing + High Pull, left
3 Single Arm Kettlebell Snatch, left
5 Single Arm Kettlebell Swings, right
4 Single Arm Kettlebell Swing + High Pull, right
3 Single Arm Kettlebell Snatch, right
The purpose of this complex is to help the athlete understand that the kettlebell snatch is essentially a variation on a kettlebell swing, rather than a variation on a dumbbell snatch. The rep does not begin from the floor, and there should be a noteable hip hinge/relatively little knee flexion at the bottom. Athlete should use a moderate weight and work at a moderate pace, keeping a focus on technical proficiency.
The linked video (you can also view it here https://www.youtube.com/watch?v=XHlXPW8R3OU ) goes through the progression, as well as a top-down kettlebell snatch progression which can be useful for helping athletes learn this. I suggest setting aside 5-10 minutes for working through this progression prior to starting the clock!