Drill the pull, then snatch from the low hang.
Keep the bar close and brushing your thighs, swinging it out kills the upward path.
This complex stacks a heavy pull on top of a full snatch from just below the knee, so you rehearse the power and then immediately cash it in. The quads drive both the pull and the stand out of the catch, the glutes power the hip extension, and the shoulders stabilise the wide lockout overhead. Pairing the two teaches your body that the same aggressive extension that moves a pull is what sends a snatch overhead.
The pull primes the exact extension pattern you need, then the low hang snatch makes you apply it. It is a feedback loop, the pull rehearses the power and the snatch tests whether you kept the bar close.
The bar hovers just below the knee, back flat and chest tall, without touching the floor. It is lower than a standard hang at the thigh, so your hamstrings and back work harder to hold the start.
Lighter than your best snatch, because the pull and the hold at the low hang add fatigue before you ever catch a bar. Keep it at a weight where every catch is locked out and stable.
