Saturday

220611

Workout of the Day

41

Hang squat snatch 3-3-3-3-3-3-3 reps

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Scaling:
Experienced athletes should attempt to hang squat snatch as heavy as possible for each set. Newer athletes should focus on the mechanics of the pull under with a light weight and consider adding in a strength piece.

Beginner Option:
Hang squat snatch 3-3-3-3-3-3-3 reps with a PVC pipe
Front squat 3-3-3-3-3-3-3 reps

The Hang Snatch

1

There are many variations of the Olympic lifts. The qualifier "hang" describes the starting position of the bar. The hang snatch emphasizes the second and third pulls of the snatch, from the hang position with the bar at the hip to the full overhead squat receiving position and finally to the end of the lift with the bar overhead and the athlete standing. The timing, powerful hip extension, and coordination remain similar to the full snatch. However, the technical demands of arriving at the correct position are reduced compared to pulling the bar from the floor.

Watch The Hang Snatch