Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
HANG SQUAT SNATCH
Athletes will have 15 minutes to build to a heavy single
With a good amount of time to work here, let’s aim to get in a lot of lighter reps in during the build up
The more reps that athletes can get in before the metcon, the better this movement will feel
Complete as many rounds as possible in 12 mins of:
25 Double Unders
9 Toes-to-bars
25 Double Unders
9 Hang Squat Snatches, 95/65 lbs
WORKOUT BRIEF
DESCRIPTION
This two-part workout will focus on the Hang Squat Snatch
We’ll start the day by building to a Heavy Single
Heavy is relative and can be thought of as “to technical failure”
This means we want to move the heaviest weight that allows for excellent form
Some athlete may spend this portion at lighter weight, while others who move well will climb higher
Athletes who have no goals of competing or who struggle with this movement can complete hang power snatches instead
Our metcon will utilize a lighter hang squat snatch and two gymnastics movements
The intended scoring range today is between 4-6 rounds (2-3 minute rounds)
DOUBLE UNDERS
Choose a rep number or variation that ideally allows to you to complete each set in 30 seconds or less
TOES TO BAR & HANG SQUAT SNATCHES
To complete the 9 reps as written, we recommend having 15+ unbroken reps at each movement unbroken when fresh
If you’re not quite there, consider lower the weight, lowering the reps, or choosing a toes to bar variation
MODIFICATIONS
25 DOUBLE UNDERS
Reduce Reps
40 Single Unders
30 Second Time Cap
Double Taps (Equal Reps)
9 TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
Toes Raises
9 HANG SQUAT SNATCHES
Single Dumbbell Hang Squat Snatches
Single Dumbbell Hang Power Snatches
STRATEGY
The big sticking point in this workout will likely be the hang squat snatches
There are two options we’ll cover on how to navigate this
Both options can allow you to keep moving forward, just in different ways
Option 1:
In order to maximize our abilities on the barbell, we can adjust our efforts on the gymnastics movements
Break the double unders and toes to bar in a way that allows you to minimize your sets of hang squat snatches
Think about breaking the rope into 2 sets (15-10) and toes the bar into 2-3 sets (5-4 or 3-3-3)
This should allow you to complete the hang squat snatches in 1-2 sets (9 or 5-4)
Option 2:
Break the hang squat snatches and push through unbroken sets of toes to bar and double unders
In this scenario, 2-3 sets on the barbell would be ideal (5-4 or 3-3-3)
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