Hang Squat Snatch

2X60%, 2X70%, 2X75%


*% based off 12 Oct

Video courtesy of Rogue Fitness.  So, for this cycle’s Snatch variation, we will focus on the hang snatch. High hang or regular hang are fine, as long as you don’t drop the weight below the knee in the hang. Remember, start each rep from the hang, not the ground. If you drop the weight between reps, that’s fine. Just stand back up with it into the hang before going again. Focus here: violent hip extension and FAST drop under the weight.


With a Running Clock complete:

Ten 80-yard shuttle sprints

Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.


Record fastest sprint



Cool Down:

Couch Stretch – 2 min per leg


OH Banded stretch x 2 min per side

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