On the 2:00
3 Snatch Balancesstarting at 50% of your 1RM snatch
x5 setsbuilding each set
–then–
Hang Power Snatch + Hang SnatchEvery 2:00 x6 sets
First 3 Sets2 reps of Complex: Hang Power Snatch + Hang Snatch
Second 3 Sets1 rep of Complex: Hang Power Snatch + Hang Snatch
Build over all 6 sets finishing at a heavy
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): Weightling is the only thing on the menu today. Spend time warming up your squat position with some rig squats, and goblet squat hold, and follow up with warming up your shoulder to receive the bar with some PVC shoulder rolls and scapular pull-ups.
Stimulus: Speed and Stability in Receiving position. Working reps from the Hang
Strategy: The Snatch Balance should be used as a primer for our lifting complex later on. Focus on pressing into the bar, and driving your feet into the floor. Our Complex will be broken into 2 different sections. Our first three sets will 2 reps of the complex. Hang Power Snatch + Hang Snatch, catching in the bottom of the squat. Those first 3 sets will be starting lighter and focusing on technique. By our 4th set, we will be moving to just one rep of the complex, and getting heavier over sets 4,5 and 6.
- Snatch Balance- Starting in your snatch grip, bring the bar out of the rack with it on your back. Keeping connected to the bar, dip, and drive, pushing the bar above your head and dropping into the receiving position of your squat. Stay in the bottom until you feel stable, and then drive up to lockout.
- Hang Power Snatch- Bring the bar to full extension of hips and knees. Dip and slide into your HAng position (top of the knee). Keeping the bar close, squeeze your legs and drive back into position 1 (hip pocket) where you will drive and extend your body to get the bar overhead into your power position.
- Hang Snatch- Perform the same motions as you did in your Hang Power Snatch. When extending, pull yourself under, and catch in the bottom of your squat position, then stand tall.
Snatch More Weight with These 5 Drills! Check out our video below:
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