Drilling our hang
We’re going to be spending extra time in and around our hang today to drill it into habit. Â Getting the bar past the knees in the snatch and clean is a crucial point in the lift. Â We want both the knees out of the way of the bar as well as the hip to be loading through this position. Â We’ll be using a complex to pattern this in.
We’ll start by setting the hang above the knee, holding it for 2 seconds and then power snatching it. Â We’ll then repeat, but this time our hang (and pause) will be just below the knee (to help us get through that crucial point). Â We’ll finish with a touch and go power snatch, hopefully hitting the same positions on the way up. Â Practice the way you want to move when you don’t have the faculty to think about it.
STR:
1 Hang Power Snatch (Above Knee) w/ 2 second pause
1 Hang Power Snatch (Below Knee) w/ 2 second pause
1 Power Snatch
WOD:
4 rounds
10 DB snatches (50/35)
15 wall balls (20/14)
30 double unders
– 80#
– 9:08, 10# MB, 25# DB, DU
STR: 105#
WOD: 9:20 @ 50#, 20#, DU attempts for 45 seconds per round
STR: 105#
WOD: 9:30 Rx