Snatch the bar and catch it in a lunge.
Punch into the split and lock the arms hard. A soft catch overhead means a missed lift.
The Split Snatch is a Quads-first movement, with Quads, Hamstrings, Back, Shoulders, Core working as the supporting cast. Track it consistently and you'll see exactly how it feeds your quads volume for the week.
The Split Snatch primarily works the Quads with Quads, Hamstrings, Back, Shoulders, Core assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
