5 Hang Squat Snatches, pick load

* Every 3 mins for 15 mins.

Build up to 65% 1RM Snatch

Athletes will build across and should not exceed 65% of their 1rm Snatch.
Athletes will deadlift the bar and lower to the hang position before beginning. Make sure to deadlift the bar up like you are about to snatch.
Athletes should focus on keeping the bar close and chest up/lats engaged as the bar comes down to the hang position to prevent unnecessary strain on the lower back.
Once full extension has been achieved during the pull from the hang position, athletes should aggressively pull themselves under the bar to the squat position.
Punch underneath the bar in the squat. During the stand breathe out, reset the feet at the top before descending back down to the hang.
Athletes can cycle the weight or pause in the high hang to reset.

For time:

100 Double Unders

100 Wall Balls, 20/14 lbs

100 Double Unders

TARGET SCORE
Target time: sub 9 minutes
Time cap: 12 minutes

STIMULUS and GOALS
The stimulus for today’s workout is a moderate high. Athletes must approach the workout with a planned rep scheme that keeps intensity. This workout is going to challenge athletes mentally and physically. Being strategic on sets while staying aggressive on rest will help athletes balance, keeping a 2:1 workout-to-rest ratio.

This workout involves up-and-down movements that elevate the heart rate. Focus on steady breathing to sustain consistent output.