Hang Power Snatch

Strength Workout (SWOD) 5 x 3 Hang Power Snatch (55, 65, 75, 80, 85%) With a snatch grip, lift the bar to the standing position. Lower the bar under control to the chosen hang position (most often mid-thigh, knee or right below the knee). Once reaching the hang position, initiate the snatch by pushing against the floor with the legs first. Drive the legs against the floor and extend the hips aggressively, keeping the bar in close proximity to the body and bringing it into contact with the hips as you reach complete extension. After extending, pick up and move your feet into your squat stance while pulling your elbows high and to the sides to move yourself down into a squat under the bar while keeping the bar and your body as close to each other as possible. Punch straight up against the bar overhead as you sit into the squat, stabilize, and recover to a standing position with the bar overhead. Workout of the Day (WOD) 12min AMRAP 5 Handstand Push Ups 10 Toes to Bar 5 Power Snatch (65% 1RM) ]]>