Power Snatch
For Load:
Every 2:00 x 5 Sets @ 55-70%
3 Position Power Snatch
*Floor, Low Hang, Hang
% is Based on 1RM Power Snatch
These should be crisp, RPE 6-7 efforts focused on speed through extension and under the bar.
Modifications:
- Move to all Power Snatches from the Hang Position
- Adjust to a 3 Position Power Clean
Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang
2-3 Reps @ Each Position
- Snatch Pull
- Snatch High Pull
- Muscle Snatch
- Power Snatch
Then Add Loads that allow the barbell to be off the floor
Perform 1 Power Snatch, 1 Low Hang Power Snatch and 1 Hang Power Snatch
Conditioning
4 Rounds x AMRAP 3
Buy In. 10/7 Cal Airbike
AMRAP
10 Alternating DB Hang Snatch
5 C2B Pull-ups
10 HR Pushups
5 Pull-ups
Rest 1 Minute Between Rounds
DB. 22.5/15
Pick Up AMRAP where you left it last.
Score is total reps through 4 Amraps
