EMOM x 10
Position 1: Hi-Hang (Pockets) – Should mimic the bottom of a dip on a Push Press. Vertical torso bar at hips, weight in mid foot
Position 2: Hang (Top of the knees) Chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Snatch (from the floor) – Should pass through all positions throughout the lift.
Every rep is done as a full snatch. This is not meant to be heavy, drill in the positions. Approx 60-70%.
The idea is to dial in the first position.
Then dial in the second position and pass through position 1. Then dial in the full snatch and pass through every position.
With a running Clock
3 Power Snatches (115/75)
6 Lateral Bar Hopping Burpees
Rest 3 mins
4 Power Snatches (115/75)
8 Lateral Bar Hopping Burpees
5 Power Snatches (115/75)
10 Lateral Bar Hopping Burpees