The Grind

Apr 16th Tuesday

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Working with a Hang Snatch today for our complex (Deadlift the bar up, then slide down to just above the knee as a starting point). Still catch in the full squat. Working from the hang encourages a faster drop under the bar! Then follow it up with a full Snatch (pulling from the ground and catching in the squat). Progressive load as you work through the 6 sets.
Then for Part 2, drop that weight down to 70% of what you worked up to in Part 1, to use for POWER Snatches (pulling from the ground, catching in power position – quarter squat). Working for time here, but these should still be your very best form. Stop on the ground in between reps to reset/take a breath and brace the core.

6 Sets Snatch Complex

Level 1
1 Hang Snatch +1 Snatch

5 Rounds for Time

Level 1
3 Power Snatches @ 70% Pt. 15 Box Jumps7 Renegade Rows250m Row

Up to 12"

Up to 8#

12-20"

10-12"

20"

15#

24"+

20/25#

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