Hang Snatch Pull
3 x 5 @ 50% of 1RM
*This will be a good warm up with your lifts. Get a set or two with an empty barbell before adding weight. Only go to 50% of you best snatch for this. Start just above the knee through a pull position, try and pull the elbows high and
outside every rep!
Here’s a great demo video!
-he’s going from the ground we will go from the hang but everything else is the same notice the position of the bar to the hips. The weight will be lighter so hit elbows high and out every rep!!
Power Snatch (25 Minutes)
5 x 1 @75% of 1RM
*Hit all your reps here at 75% of your best snatch. I want you to get comfortable lifting a good majority of your PR here. If it feels light, that’s okay. Work on speed and positioning.
100-80-60-40-20 Double Unders
10-8-6-4-2 Chest to bar pull-ups (rx+Muscle Ups)
Time Cap = 16 Minutes
Scale this work out to get it done in the 16 minutes!
Double Unders -1/2 Double Unders -2x Single Unders
Muscle Ups -chest to bars- 2x Pull Ups -1x pullups- Banded or Jumping Pull Ups