- For today's Main Lift, slowly lower the bar to the mid-thigh with the shoulders in front of the bar. Hold for :02, then snatch the bar overhead.- Begin your first working set around 50% of your best snatch.- For Accessory - I, the halting snatch deadlift involves stopping and holding at the mid-thigh with the shoulders in front of the bar and NEVER standing to full extension. Hold the mid-thigh position for :03. All sets should be heavier than your top set from the Main Lift.- For Accessory - II, use a load for the muscle snatches and rows that can be done unbroken. Build in load if desired.
3 sets:15 jumping jacks10 PVC pass-throughs/hang muscle snatches/hang power snatches5 seated box jumps- Use a PVC.- Progress to a new PVC exercise each round.1-2 sets:5 BTN push presses5 BTN push jerks5 hang muscle snatches5 hang power snatches (pause at the mid-thigh for :02)- Use an empty bar.- BTN = behind-the-neck3-4 sets:1-2 hang power snatches (building)- Pause with the bar at mid-thigh for :02.
5 sets for load:2 hang snatch high pulls1 hang power snatch- Rest 3:00 between sets.
3 sets for load:5 halting snatch deadlifts- Build to a heavy set of 5 reps.
EMOM 9:Min. 1 | :30 GHD sit-upsMin. 2 | 5 hang muscle snatchesMin. 3 | 10 snatch grip bent over rows
Record hang muscle snatch weight