Low hang Snatch
Warm Up
General
2 Sets
60 seconds Machine @Low intensity
10 Rotating scorpions
10 Muscle snatch (no hook grip, no contact)
10 btn Snatch push press
Mobility
World greatest stretch
10-15 rep/side
https://www.youtube.com/watch?v=- CiWQ2IvY34
Specific Reception drills
5-10 reps Bang bang footwork drill
*Watch the timing & positioning of the feet and the hips
With an empty barbell
-5 OHS
-5 Snatch balance
-5 Tall snatch
-5 Tempo low hang snatch
Strength
Hang Squat Snatch @ below the knees
2-2-2-2-2 @ 70-80%
TC: 15 min
Score: Weight
Scaling Options
Beginner
Hang Squat Snatch @ below the knees
2-2-2-2-2 @ moderate (Keep weight the same)
RX +
Squat Snatch From Blocks Barbell starts just above the knees
3 @60%
2 x 2 @70%
2 x 2 @80%
Rest 2-3 minutes between sets
Workout
AMRAP 15minutes
20 Wall Balls 20/14 lbs
60 Double-unders
20 Hang cleans 40/30 KG
Score: Rounds and Reps
Scaling Options
Beginner
15-20 Wall Balls @ Light
60 Single Unders
15-20 Hang cleans @ Light
Intermediate
15 Wall Balls 20/14 lbs
40 DU
15 Hang cleans 40/30 KG
Extras
4 rounds
20 sec/leg Bulgarian Split Squat hold @1 x 32/24kg KB
Rest 20 sec
40 sec Sled Push @1 plate, running
Rest 60 sec
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