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Captain Hook’s Ladder


Captain Hook’s Ladder

It’s back to the bar today with our 3-position power snatch. Having to catch the bar in the power snatch forces you to accelerate the bar speed as it passes your knee. As you pull down under the bar, make sure to sit back into your squat catching the bar above parallel.

Our metcon features a unilateral movement (the KB push press) that will help build strength one arm at a time :). We’ll be adding 1 rep per round so remember to switch each round to stay balanced on each side.


3-Position Power Snatch (high hang, knee, floor) – 5 sets for max load


AMRAP in 15min:
1 Pullup
1 Single-arm KB Push Press (53/35)
1 Burpee

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