Hang Snatch
Build to a Heavy Single (Hang Full Snatch)
WOD
AMRAP 12:
25 Double Unders
9 Toes to Bar
25 Double Unders
9 Hang Squat Snatches 95/135M-75/105
GENERAL WARM-UP
2 Rounds
30 Seconds Each
Single Unders
Active Samson
Lateral Squats
Inchworm to Push-up
Air Squats
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
MOBILITY
Overhead Stretch on Wall: 1 Minute
Barbell Ankle Stretch: 1 Minute
AFTER PARTY
3 RNDS:
15 Barbell / DB Hip Thrusts
30 Second Side Plank (Each Side)
Rest As Needed Between Sets
WORKOUT VARIATIONS
HOME GYM
AMRAP 12:
25 Double Unders
9 Toes to DB
25 Double Unders
10 Single Arm Devil’s Press 35/50 M 25/40 (5 each side)
MODIFICATIONS
25 DOUBLE UNDERS
- Reduce Reps
- 40 Single Unders
- 30 Second Time Cap
- Double Taps (Equal Reps)
- Line Hops (Equal Reps)
- Over-and-Back Dumbbell Hops (1/2 Reps)
9 TOES TO BAR
- Reduce Reps
- Feet as High as Possible
- Knees to Elbow/Chest/Waist
- Toes to Barbell or Dumbbell
9 HANG SQUAT SNATCHES
- Single Dumbbell Hang Squat Snatches
- Single Dumbbell Hang Power Snatches
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