For time:

15, 10, 5

Hang Power Snatch (Go light to maintain form)

Box Jump 24″

Pull ups


*Hang Power snatch: start from standing position with bar at mid thigh (3rd picture from the top row), jump the bar above your head and catch with slight squat (3rd picture from the bottom row), then stand all the way up.

The term “hang” refers to where the movement begins- the bar is hanging at mid thigh, not resting on the ground.

The term “power” refers to how/where you receive the bar once it is over your head, which will be in a partial or slight squat, as opposed to a “squat” snatch (or aka “snatch” with no preface) which you receive the bar over your head in a full squat, like how they do in the Olympics.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s