Workout of the Day
EMOM 5
3 Hang Power Snatch
EMOM 5
2 Hang Squat Snatch
EMOM 5
1 Snatch
Take time to build up to your starting weight for the Hang Power Snatch. Staying on the clock is going to be a challenge for the first five minutes. Stay at the same weight.
Add weight for the Hang Squat Snatch, but probably 10-20 pounds is going to be plenty. Focus on the same movement as the last five minutes, but DROP under the bar quickly.
Add weight again for the final full squat snatch from the floor.
Score each EMOM for load.
Movements:
Hang Power Snatch | Hang Squat Snatch | Snatch
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For Time
21-15-9
OH Squats
15-12-9
Ring Dips
(21 OHS, 15, Ring Dips, 15, OHS, 12 Ring Dips, 9 OHS, 9 Ring Dips)
For load on Overhead Squats, use about 50-60% of your final snatch weight.
Coaches will show options for Ring Dip Scales.
This should be a fast workout in the 5-7 min range.
Movements:
Overhead Squat | Ring Dip | Snatch
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