Hang Squat Snatch
Warm Up
General
1 round
200m Run
7/7 Single leg Snatch RDL with empty bar
10 Rotating Scorpions 10 Muscle squat snatch
Mobility
Barbell Trap smash 1 x 30-40 secs/side (moving arm)
Specific
2 sets @30-50%
3 Tempo Snatch Pull
3 Tall power Snatch
3 OH Squat 1 1/4
3 Tempo Squat Snatch
Strength
Hang Squat Snatch
3-2-2-2-2-2
1 x 3 @60%
2 x 2 @70%
3 x 2 @80%
Rest 2 minutes between sets
Score: Weight
Scaling Options
Beginner
6×2 @ moderate
*focus on pulling under the bar, depth isn’t the priority
Adv
Squat Snatch
1 X 3 @60%
2 x 2 @70%
3 x 2 @80%
Rest 2-3 minutes between sets
Workout
5 rounds for time
35 Wall balls 20/14 lbs
75 Double unders
TC: 17 min
Score: Time
Scaling Options
Fit
20 wall balls @ light
50 Single Unders
SC
25 WB @20/14lbs
50 DU or 75 SIngle Unders
Extras
Weighted Hip extension on GHD
5 x 10 @RPE 8/10
Rest 60-90 seconds between sets
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
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