SNATCH prep
Weightlifting
Hang Power Snatch (Hang Power Snatch 3×3)
Metcon (AMRAP – Rounds and Reps)
AMRAP 3 MIns
4 Hang Power Snatch 40/25kg
8 Lunges
Rest 3 Mins
AMRAP 3 Mins
3 Hang Power Snatch 45/35kg
6 Lunges
Rest 3 Mins
AMRAP 3 Mins
2 Hang Power Snatch 50/40kg
4 Lunges
Score is accumulation of round and reps over three rounds
Focus on opening your hips all the way and pulling through the elbows to give you time to get under the bar.