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Snatches and BJs


Snatches and BJs

Today we start with some skill work with the hang snatch. Creating power from the high or mid-hang will help in being successful in this Olympic lift. Remember to extend your hips fast and hard at the top of the second pull and then quickly turn your hands over and begin punching the bar towards the ceiling.

Our metcon breaks down the snatch into the power snatch and overhead squat. Box jumps help us reinforce the power production from the hips and develop explosive force.


Hang Snatch – 5×3, AHAP


AMRAP in 12min:
3, 6, 9, 12, 15….
Power Snatch (95/65)
Box Jumps (24/20)

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