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Snatch focus from the hang position today – eliminating the first pull from the floor, working on full extension and keeping bar close during second and third pulls
A: Hang Snatch Complex (6 sets)
Hang Snatch Pull + Hang Power Snatch + Hang Snatch
Every 90 seconds, for 6 sets — start light and build to a moderate weight (technique focus)
B: Hang Snatch (6 sets)
Every 2 minutes, for 6 sets: 2 Hang Snatches (start at top of knee, end in full squat)
Build from where you ended on Part A to today’s heavy double
200m 2KB Front Rack Carry + 200m 2KB Farmer’s Carry (Not for Time)
Keep shoulder blades back and down!