Hang Squat Snatch 1×3
Use the heaviest weight you can for the set.
Work up to a 3RM.
The focus should be active hamstrings/lats during the hang while driving through mid-foot and reaching triple extensions before dropping under the bar.
The hang position is anywhere above the knees, completely unbroken.
Try and reach a heavy 3 rep in 5-6 working sets (not including light warm up sets).
Snatch Grip Deadlift 3×3
Use the same weight for each set. Rest as needed between sets.
Work up to a comfortable heavy set.
Stay tight! Focus on keeping hips low, chest high, and a smooth bar path.
Reset at the bottom of each lift
5 rounds for time of:
10 Bar Facing Burpees
10 Overhead Squats, 135/95 lbs
STIMULUS and GOALS
Stimulus is moderate pacing. Athletes should be prepared to move constantly for the 5 rounds. Burpees should be used as an “active recovery,” and effort can be applied to the barbell.
It’s all about managing your heart rate. Control the pace early on and save the push until the final round.