A. Every 1 minute, for 6 minutes (6 sets):
3 Hang Power Snatches + 1 Snatch
Completing 3 Lighter Speed biased Hang power snatches: In 3 Reps in a row
Hang to be performed from below the knee.
Look to load the hang powers @50%-60% of your 1rm.
Building through the singles into a heavy single for the day.
Log heaviest load.
B. Every 1 minute, for 10 minutes (10 sets):
Snatch Pull + Hang Power Snatch + Hang Snatch
Snatch Pull: Pulling the barbell to around chest height focusing on a long drive through the legs into the floor.
Hang Power Snatch: Hamstring loading is the goal.
Hang Squat Snatch: Hamstring loading is the goal.
C. 5 Rounds for Time:
In teams of 2:
– 16 Hang Power Snatches @ 60%
– 16 Overhead Squats @ 60%
– 2 Snatches @ 80/90%
Time Cap: 18 minutes
In Teams of 2:
Unbroken Complexes of 8 Power snatches touch and go into 8 Overhead squats
Once both partners have completed this move onto 6 Single snatches alternating between the pair.
Complexes to be performed:
HPS + OHS @60% Of max
Snatch @80% Of max