SNATCH COMPLEX:
EMOM x 10 MINUTES
Hang Power Snatch + Hang Squat Snatch + Overhead Squat
*Goal is to start with a moderate-light load and build to moderate in first 5 sets. Hold same weight for last 5 sets.
WORKOUT:
FOR TIME
80 Double Unders
20 Burpee Over Bar
20 Hang Power Snatches
(95/65)|(65/45)
20 Overhead Squats
20 Hang Power Snatches
20 Burpee Over Bar
80 Double Unders
We will be working on gaining proficiency with one of the more complex barbell movements by working through a Snatch Complex today!
The goal is to get better at the movements, not load the bar up to pull and pray. As always, making hip contact should be a priority…the Hang Snatch takes some complexity out of the equation and makes it easier to find the hips! Along with solid contact, we want to prioritize landing positions. Because the load stays moderate, this gives athletes the opportunity to really nail down where their landing position is and set them up for future success when the bar becomes heavy.
After our skill work athletes will strip down weights and get geared up for this short and sweet chipper! The bookends of the workout are there to jack up the heart rate and tax the grip slightly, but the middle 60 reps are the main event.
20 Hang Power Snatches into 20 OHS and finishing off with another 20 Hang Power Snatches will leave the grips blown up! Weight on the bar should be light for athletes…heavy hitters will be going unbroken while everyone else is looking to get through each 20 chunk portion in no more than 3 sets.
16:00 is the cap, but we want to see people more around the 13:00-14:00 range.