Technically snatch

Warm-up:
court jogs, vertical jumps
dynamic stretching

3x5 low-bar back squat (45x5, 95x5, 135x3, 185x2 then 215/225/235)

Oly technique work:
2x[5 snatch balance + 5 snatch] (45, 65)
1x[3 hang power clean + hang clean] (65)

3x15 bench press (45, 65, 95)

Ratcheting up the squat weights on a repressingly hot and humid night at Coles. Aimed for the slightest bounce - really, just a stretch - to avoid pausing at the bottom of the hole. Took a few reps to get the right velocity down and not lose tightness on the way. Tweaked my lower back on the first work set, but managed to finish all reps.

Shelved my plans for a metcon workout to do a little Oly technique work. Decided that I really have to work on my full squat snatches and cleans, which I tend to assiduously avoid for power reps. The snatch balance really helped to reinforce the position and motor programming for getting to the bottom with the weight overhead, the full snatches felt better than they ever have. Embarrassingly low weights but a good start.

Because I always have a hard time distinguishing the snatch balance, heaving snatch balance, and pressing snatch balance, here's a quick summary with vids from Catalyst Athletics (they also have a good discussion of snatch transfer skills/drills):

Snatch balance: Start with a barbell racked across the back of the shoulders as it would be for a back squat with hands in a Snatch grip. Start with your feet in the pulling position. Dip and drive at the knees to unload the bar momentarily, and transition the feet to the receiving position while driving yourself into the bottom of an overhead squat.

Heaving snatch balance: Start with a barbell racked across the back of the shoulders as it would be for a back squat with hands in a Snatch grip. Start with your feet in the catch or landing position. Dip as you would for a Jerk and drive yourself into the bottom of an Overhead Squat, catching with arms locked.

Pressing snatch balance: Start with a barbell racked across the back of the shoulders as it would be for a back squat with hands in a Snatch grip. Start with your feet in the catch or landing position. Press the barbell up as you drive yourself into the bottom of an Overhead Squat.