Hang Snatch Progression
High Hang Squat Snatch + Low Hang Squat Snatch (60%)
Hang Power Snatch (75/55)
(Every time the bar touches the floor do 3 Forward Rolls)
My hands have been beaten down pretty freaking bad.
We spent the first 20 minutes practicing full snatches from various hang positions (high-mid-low). I focused mostly on the mid-hang and really tried to pull myself under the bar and landing in a squat. Typically, I just power snatch it up to almost a full stand.
TIP: Mobilize. You’ve got to spend time working on hip flexibility every single week.
Today was my first time doing full squat snatches and I was really happy. I got up to 105#, which isn’t my 1RM snatch but I was focusing more on form that weight.
The actual WOD is a little bit tricky. It’s only 4:00 but every time you put the barbell down, you’ve gotta do 3 forward rolls. You know the tuck and roll things you practice when doing handstands.
I only dropped the bar once and I got in 37 reps total (20 on the first set, 17 on the second).
I celebrated afterwards with steak and some frozen yogurt. How do you celebrate after your WODs?