All Black in Bonsall: The High Hang Snatch

ByCrossFit June 10, 2022

After introducing New Zealand All Blacks rugby player Owen Franks to the Burgener Warm-Up, Mike Burgener takes him through high-hang snatches at Mike’s Gym in Bonsall, California

Starting at the top and working down to the floor, Coach B has Franks work the high-hang position. Focusing the athlete, Burgener gives him a goal for the session: keeping his chest up and his weight back on his heels.

Working from the high hang allows Burgener to fine-tune the mechanics of the second and third pulls, as well as the bottom position. Franks is strong and powerful, and his pulls look good — his weakness is in the bottom. With the chink in the armor identified, Burgener knows where to go next: overhead squats and snatch balances.

Originally published – March 2010. 

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