Workout of the day

1) Hang Squat Snatch: Every 2.5 Minutes x 6: 2 @ 73, 2 @ 73, 2 2 78, 2 @ 78, 1 @ 83, 1 @ 83%

Move

6 Rounds:

12 Alternating DB Power Snatches
12 Lateral DB-Hop Burpees

2) “Scarface”
2 Rounds:
8 Power Snatches @ 155/105
8 Bar-Facing Burpees
2 Rounds:
8 Power Snatches @ 135/95
8 Bar-Facing Burpees
2 Rounds:
8 Power Snatches @ 115/85
8 Bar-Facing Burpees

Stimulus

1) Snatches should be caught as low as possible (YOUR deepest squat possible). The “hang” position starts with a deadlift to the top before sliding down to the top of the knee. If you do not have an accurate 1RM, build to a heavy, technical load for the day following the same set-rep scheme

2) Meant to be very fast, choose loads that allow for snatches to be done in well under a minute for each round. If you are practicing keeping arms long and using your legs, try snatching from the mid-thigh or pocket positions