March 23, 2022

Posted By: Christi

Part 1
EMOM 10 mins:
1 Hang Power Snatch, pick load

We have a two-part workout today! Part #1 is going to have you build to a heavy hang power snatch within 10 minutes. There will be no prior warm-up sets to starting the 10-minute clock. The goal for this session is to have you get under some load but to also work on building the skill. Therefore, the focus should be on quality movement. Build in weight if you are feeling good otherwise repeat weight as needed.

Part 2
AMRAP 10 mins:

5 Hang Power Snatches, 115/75 lbs
10 Box Jump Overs, 24/20 in
15 Deadlifts, 115/75 lbs
Goal: 5+ Rounds

Our AMRAP today has generally lower repetitions which means we should have some fast cycle time. The hang power snatch should be something you can cycle, ideally all five reps when fresh. The box jump overs will be a test on our conditioning and the ability to continue moving through, while the deadlift is light and may be smart to break up early on. Focus on continuing to bend the knees so you can use your legs and not stiff leg the movement where your low back is the primary mover.

Post Work 1x:
1-2min per side Static Lying Leg Crossover Stretch
1min per side True Hip Stretch
10-15 Cat Cow