Hang Power Snatch
Warm Up
A. GENERAL (5 MIN)
2 rounds:
250 m easy Row
10 PVC Pass-Throughs
10 Air Squats
8 Inchworms
B. SPECIFIC (7 MIN)
Snatch prep, empty bar, 2 rounds x 3:
Snatch-Grip Deadlift
Snatch High Pull
Muscle Snatch
Overhead Squat
Hang Power Snatch
Warm-up sets Hang Power Snatch:
3 @ RPE 5
2 @ RPE 6
Force / Ability
HANG POWER SNATCH
EMOM 12
Min 1-4: 2 Hang Power Snatches @ RPE 6.5-7
Min 5-8: 2 Hang Power Snatches @ RPE 7-7.5
Min 9-12: 1-2 Hang Power Snatches @ RPE 8
Score: Heaviest working weight
Scaled: PVC or empty bar technique, or DB Hang Snatch 2/arm @ RPE 6.5
Cues: bar close, hips through, fast elbows, punch and lock out overhead in a quarter squat.
WOD
10 ROUNDS FOR TIME
10/8 Cal Bike (Assault/Echo)
10 Burpees
Time cap 16 min
Rx (M / W): 10 / 8 Cal
Scaled: 8 / 6 Cal — 7 Burpees (step-back allowed)
Stimulus: Fast but sustainable (RPE 8); same pace every round, no long breaks off the bike. Aim 10-14 min.
Score: Time (or reps at cap)
Cool Down
Wrist and forearm stretch 1 min
Banded Lat Stretch 1 min/side
Pigeon 1 min/side
Zone 2
40 MIN ROW
40 min continuous Row (Ski if the rowers are busy)
Zone 2 — RPE 3-4
HR 60-70% max; nasal / conversational.
Score: Meters + Avg HR