“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

Hang Power Snatch 3-3-3

Athletes will have 15 minutes to build to their heavy set of 3 hang power snatch
The hang position is anywhere above the knee
These 3 reps should be completed unbroken

For time:

100 Air Squats

50/35 Row or Bike Calories

25 Hang Power Snatches, 115/85 lbs

The Hang Power Snatch is the focus of today’s two part workout
In part 1, we’ll build to a heavy ‘touch-and-go’ triple
We expect the sprint chipper in part 2 to take somewhere between 9-15 minutes to complete

The hang power snatch takes place from anywhere above the knee
At the start of each set, athletes must stand to full extension and establish the hang position before beginning their first rep
Looking for a moderate barbell loading in “”Castaway””
This should be a weight that athletes can cycle in sets of 5-7 during the workout

If short on rowers/bikes, stagger heats by 3-4 minutes

The air squats are the least important part of the workout, essentially the buy-in
Find one pace that you can hold from reps 0-100 and that allows you to maintain a strong leg drive while rowing

Once on the rower/bike, move at a moderate pace that allows you to minimize the number of sets needed to complete the 25 reps on the barbell
A faster speed row/bike can easily be lost with multiple long breaks between sets on the barbell
Find a balance between speed here and speed on the barbell

The workout is all about the hang power snatches, as this is the only place we’ll stop moving today
Because they come from the hang position and not the floor, expect to hold on for larger sets
Fight for bigger sets and short breaks knowing there is nothing else to follow
Here are several options on how to approach the 25 reps:
2 Sets: 15-10
3 Sets: 10-8-7
4 Sets: 7-6-6-6
5 Sets: 7-6-5-4-3 or 5-5-5-5-5