Workout #3 | Technical Work [KB Flow]

Part 1]
“Swing” Snatch Breakdown 15 min explanation + drills
Hinged position [hands on knees/resting position]
3 pieces 
Hike
High pull 
Punch
Lowering Phase
Flip over hand, goose neck, close to body

Part 2] KB Flow
Learn
Loaded Beast 
Single Arm Clean
Curtsey Lunge
Swing
Snatch
Squat
Park + switch sides

Workout 
5 sets | 2 min on 1 min off 

Part 3]
Teaching the Vertical snatch through 4 stage spiral clean 
Complete 3 sets of 6 alternating reps