Build to a Heavy Complex in 10 Minutes
* We’ll begin with a 2-position power snatch, which hammers the positions we’ll be using in the hang power snatch
* **Position 1:** High Hang (Pockets)
* **Position 2:** Hang (Above the Knee)
* These 2 reps are designed to be completed unbroken
* [Click Here](https://youtu.be/RYnhTwAln1o) to see a video of this complex
# 2-POSITION POWER SNATCH [20:00-35:00]
* Athletes will have 10 minutes to build to a heavy complex here
* We say “heavy” and not “max” because we want to balance load lifted with mechanics
* The high hang will be the limiting factor of the lift
* Let’s make sure that athletes have a clear difference between the high hang the and the hang positions
* As the weight gets heavier, there is the tendency to drift too low on the high hang
TEAMS OF 2
AMRAP 18:
9/7 Calorie Assault Bike *or* 12/9 Calorie Row
12 Hang Power Snatches (75/55)
15 Push-ups
*Alternate Every Station With Partner*
## DESCRIPTION
* The big focus of this 2-part workout is the hang power snatch
* We’ll begin with a 2-position power snatch, which hammers the positions we’ll be using in the hang power snatch
* **Position 1:** High Hang (Pockets)
* **Position 2:** Hang (Above the Knee)
* These 2 reps are designed to be completed unbroken
* [Click Here](https://youtu.be/RYnhTwAln1o) to see a video of this complex
* Build to weights that are challenging, but support good technique
* Following the complex, we’ll complete a partner workout
* We’ll alternate every station, which builds in some rest and keeps intensity high
* The workout flows like this:
* Partner 1: Assault Bike
* Partner 2: Hang Power Snatches
* Partner 1: Push-ups
* Partner 2: Assault Bike
* Partner 1: Hang Power Snatches
* Partner 2: Push-ups
……
* Every time a partner finishes the push-ups, mark a completed round
* Score is total rounds and reps after the 18 minutes of work
## HANG POWER SNATCH
* Choose a light weight for the metcon that can be completed in 1-2 sets
## PUSH-UPS
* Choose a rep number or variation that can be completed in 1-3 quick sets
## ASSAULT BIKE
* The bike should take between 30-45 seconds to complete
* Each athlete ideally has their own machine
## Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
* Chest
* Traps
* Hamstrings
* Lats
## HOME GYM
AMRAP 18:
9 Shuttle Runs [10 Meters]
12 Alternating Dumbbell Snatches
15 Push-ups
# GENERAL WARM-UP #
## 3 Rounds
30 Seconds Shuttle Runs (Increase Intensity Each Round)
30 Seconds PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
30 Seconds Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)
## Dumbbell Warmup
10 DB Deadlifts
10 DB Swings
10 DB Hang Power Cleans
10 DB Front Squats
10 DB Presses
# MOBILITY #
## Turn Back Stretch on Wall: 40 Seconds Each Side
[Video](https://youtu.be/7tRAVdljSqA)
## Pec Stretch on Wall: 40 Seconds Each Side
[Video](https://www.youtube.com/watch?v=_Fo1Jva3tGc)
# PRACTICE ROUND #
## 1 Round
4 Shuttle Runs [10 Meters]
6 Alternating Dumbbell Snatches
8 Push-ups