Workout of the Day
3 Hang Power Snatch
2 Hang Squat 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.
Hang Power Snatch | Hang Squat Snatch | Snatch
(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.
Overhead Squat | Ring Dip | Snatch