- Build to a 3-rep-max hang power snatch.- All three reps must be unbroken, but unlike in previous weeks, you are not required to pause at any point.- Aim to perform at least 6 attempts within the 20:00 clock- In Accessory - I, rest as needed and build to your heaviest set 10. Remember to squeeze your thighs after you stand up. Do not redip under the bar.
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:3 hang power snatches (building)
On a 20:00 clock:3-rep-max hang power snatch
3 sets for load:10 hang muscle snatches