One pull overhead, then squat under the load.
Keep your shoulders active and pushing up, a soft overhead lockout dumps the bar forward.
This complex catches a power snatch high, stands tall, then descends into a full overhead squat with the same bar, so your quads drive an explosive pull and a deep grinding squat back to back, with your glutes powering the hips through both halves. The overhead squat portion demands active shoulders and a stacked bar line the entire way down and up. It is how lifters build the positions and confidence to eventually ride full snatches deep.
This splits the skill in two. You train the high catch and the deep overhead position as separate, controllable pieces, which is far less chaotic than dropping straight into the hole with a live bar.
Overhead position, almost always. Leg strength is rarely the limit, keeping the bar stacked with active shoulders at depth is, so treat the descent as its own skill.
Only as heavy as your worst overhead squat rep allows. A snappy snatch means nothing if the squat afterwards folds, so let the weakest link set the load.
