1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
Heavy 3-Position Power Snatch
* Athletes will have about 15 minutes to build to a heavy complex
* Let’s aim to start out with some incredibly light sets at the beginning
* Getting a lot of lighter reps in will help nail home the positions and the technique
* As athletes get more comfortable, they can start to add more weight
AMRAP 12:
3 Power Snatches 95/65 (Rx+ 135/95)
15 Wallballs (20/14)
## DESCRIPTION
* Today’s two part workout will focus on the power snatch
* We’ll begin part 1 by breaking the snatch into 3 positions:
* The High Hang (Pockets)
* The Hang (Above the Knee)
* The Floor
* Starting from the top and working down allows us to create checkpoints to work through on our way to the full power snatch
* The metcon that follows our 1st piece includes the components from the benchmark workouts “Isabel” and “Karen”
* We can expect athletes to complete between 6-10 rounds today
## POWER SNATCH
* Choose a weight that you’ll complete for steady singles today
# AFTER PARTY
## Stamina Squats
On the Minute x 16 (8 Rounds):
Minute 1: 1 Front Squat
Minute 2: 2 Back Squats
*Barbell Loaded at 82% 1RM Front Squat*
## HOME GYM
AMRAP 12:
12 Alternating Dumbbell Snatches
12 Dumbbell Goblet Squats
# GENERAL WARM-UP
## 30 Seconds Each
Active Samson [Video](https://youtu.be/jGVMgxjPORo)
PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
Air Squats
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)
Dumbbell Strict Press
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
PVC Pass Throughs (More Narrow) [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
Dumbbell Deadlifts
Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)
PVC Overhead Squats (More Narrow) [Video](https://youtu.be/AeoiSQnrHV8)
# Dumbbell Warm-Up #
10 DB Deadlifts
10 DB Swings
10 DB Hang Power Cleans
10 DB Strict Presses
10 DB Front Squats
10 Alternating DB Snatches
# MOBILITY #
## Ankle Stretch: 2 Minutes
## Squat Hold: 1 Minute
[Video](https://youtu.be/OGX6HruOy0s)
# PRACTICE ROUND
## 2 Rounds
*With Workout Weight:*
4 Alternating Dumbbell Snatches
4 Dumbbell Goblet Squats