There is a LINEAR PROGRESSION from 1RM Snatch to Snatch Push Press + OHS to Snatch Balance. Ideally, you should be able to snatch balance 110%+ your 1RM snatch; what we see more often though is athletes who have a moderate 1RM snatch, super heavy OHS, and weak snatch balance. Want to increase your 1RM? Work on snatch balance.
Casey Burgner’s progression went like this:
1RM Snatch: 182 kg/400 lbs.
Snatch PP + OHS: 190 kg/418 lbs.
Snatch balance: 205 kg/451 lbs.
The fact that Casey was able to snatch balance 205 kg/451 lb. left zero doubt in his mind that he could snatch 182 kg/400 lb. Heavy snatch balances build confidence in the lifter in pressing the body DOWN aggressively under a heavy load.
Doug Carbal read about snatch balances a few months ago and added them to his programming. Doug let us know his results: Thank you! @crossfit_weightlifting I had read this before on the site a few months ago and that’s when I began to focus on the snatch balance. I’ve since made huge progress in both my snatch and OHS. 230lb. snatch balance, 225 lb.OHS, 200 lb. Snatch
If you cannot snatch balance at least 110% of your 1RM snatch, make that your 2016 goal, and watch your 1RM snatch increase right along with it!