Hang Squat Snatch : 1 Rep Max
Record your best Hang Squat Snatch 1 rep max lift.
Complete as many rounds as possible in 10 mins of:
14 Hang Squat Snatches, 95/65 lbs
21 Box Jump Overs, 24/20 in
This on is a gasser. Fast and no place to hide
There is a lot of ‘jump and land’ between the Box Jump Over & Hang Squat Snatch, which keep the heart rate high.
Legs will be very fatigued through this one
Athlete can shoot for 2:30-3:00 minute rounds.
Goal: 3-4 Rounds
BOX JUMP OVER
A very familiar movement that will elevate the heart rate considerably.
HANG SQUAT SNATCH
A jump and land in an overhead squat – from the hang! Woof! This will demand a lot of the lower back and lats.
Let’s keep a close eye on loading for this movement. It’s another sneaky one that could have some athlete breaking way more than needed for this time domain. Lighter is better here!
Stepping off the box will lower the heart rate and may not take up too much time.
The Hang Squat Snatch will get very grippy fast and athletes will not be a rush to squat fast after the Box Jump Overs.
More breaks is better even though it is only 10 reps. Consider a 7-7 or 5-5-4 with quick breaks.
Just be ready to jump on the box after the snatches. Jump higher than you’ll think you will need – the legs will feel incredibly heavy towards the second half of the workout.
BOX JUMP OVERS
200 Meter Run
200/160 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
20/14 Calorie Schwinn Bike
500/400 Meter Bike Erg
HANG SQUAT SNATCHES
5 PVC Hang Power Snatches + 5 PVC Overhead Squats