High hang snatch + hang snatch + snatch
1-1-1-1-1-1 (1 rep = all 3 movements in complex)
For the complex, start at 50% and build as good technique allows
Most will be limited by the high hang snatch.
– Focus on opening hips explosively and pulling under the bar
– If you did high hang snatch on 9/26 use this as a guide on where to finish.
For the full snatches:
-Add weight from weight on the complex and build from there
-If today is the day, go for a new PR!
-If today is not the day, focus on hitting the positions we’ve been drilling for 8 weeks
For time (20 min cap):
5 rounds: 5 toes-to-bar (T2B, hanging knee raises, abmat situps) 5 snatches (115/85, 95/65, 75/55, 45/35)
4 rounds: 5 toes-to-bar 4 snatches (135/95, 115/95, 95/65, 65/45)
3 rounds: 5 toes-to-bar 3 snatches (155/105, 135/95, 115/85, 75/55)
2 rounds: 5 toes-to-bar 2 snatches (175/125, 155/105, 135/95, 95/65)
1 round: 5 toes-to-bar 1 snatch (185/133, 175/125, 155/105, 115/85)
- Let’s put our snatch work to the test with some heavier weights. This is all about staying under control and chipping away at the work.
- Use the listed weights as a guide, but they’re not one-size-fits-all. If you aren’t sure what weights you should use, consult your coach. Think about what you think you can hit for the final weight (you might surprise yourself!) and back into the rest from there.
- Athletes may choose either power or full snatches, or both as necessary.
- Toes-to-bar should be unbroken every round, or close to it. If you find yourself resting a lot between sets of T2B, consider scaling to 3 per round or knee raises.
- There will be a lot of back and forth between your bar and the rig and lots of weights on the floor, so spread out and stay aware of those around you.