<![CDATA[Toays’ WOD Snatches and Nancy SWOD 5 x3 Hang Snatches Proper hang snatches as follows. Preparation
- Stand with barbell with very wide over hand grip. Bend knees and hips so barbell touches upper-thigh; shoulders over bar with back arched. Arms are straight with elbows pointed along bar.
- Jump upward extending body. Shrug shoulders and pull barbell upward with arms allowing elbows to pull up to sides, keeping them over bar as long as possible. Aggressively pull body under bar. Catch bar at arm’s length while moving into squat position. As soon as barbell is caught on locked out arms in squat position, squat up into standing position with barbell overhead.
- Bend knees slightly and lower barbell to mid-thigh position.
- Plantar Flexion
- External Rotation
- Scapula & Clavicle
- Upward Rotation
- Spine (Thoracic, Lumbar)