Conjuring

For Time:

21-15-9

Hang Power Snatch
Burpees over the bar

Load: 95/65lbs

WODprep Strategy Top Tips:

Warm-up (10 minutes):  Inchworms still activate the core and shoulders, PVC overhead squats improve shoulder and hip mobility for the snatches and light snatches reinforce the pulling pattern and build positional awareness before moving on to the 45s reps in the workout. 

Stimulus: Anaerobic power output

Strategy: Break up the snatches early to avoid burnout, especially in the 21s. Pace the burpees so you can stay consistent on the transitions between movements and allow yourself to push the end.

• Hang Power Snatch- Use a high hang snatch to be efficient and get the bar back overhead quickly.
  
  
• Burpee over the bar – For the burpee over the bar, can be lateral or bar facing, whichever will allow you to push more. 

Snatch More Weight with These 5 Drills! Check out our video below:

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