TECHNIQUE

Every 2.5 min x 5:

1 Snatch DL
1 Hang squat snatch
1 OHS

add weight every set, up to @ 80%

INTERMIDIATE

1 Snatch DL
1 Hang squat snatch/ hang power snatch
1 OHS

try adding weight with good technique!

BEGINNERS

1 Snatch DL
1 Hang power snatch/ Hang muscle snatch
1 OHS

learn and practice the movements!

METCON-WITH A PARTNER

3 ROUNDS FOR TIME(CAP= 20 MIN)

22 hang squat snatch (65/42.5 kg)- switch every 2 reps
36 american KB swing (24/16 kg) – switch every 9 reps
22 high box jump (75/60 cm)- switch every 2 reps