Get excited, it’s time to get some weightlifting in! We will hit plenty of Snatch progressions focusing on the High Hang and the Hang Position to make sure the you stay patient to bring the bar to the hips. Working these positions will only make your Snatch from the floor better.
Workout today is a steady state, long triplet. The bar should be at a light load, allowing for the sets to get finished in 1-2 attempts.
Warm-up
Warm-up (No Measure)
2 ROUNDS (5:00 Cap)
200m Run
10 Good Mornings
8 Inch Worms
Into…
2 ROUNDS (5:00 Cap)
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in a Quarter Squat
5 Jumping Squats
10 Cossack Squats
5 Hang Muscle Snatches
Extended Warm-up
Hang Power Snatch (1×3)
ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Power Snatch
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES
400m Run
15 Hang Power Snatch (95/65)|(65/45)
21 Sit-Ups
(Score is Rounds + Reps)
