Friday Group Strength and Conditioning

6 min EMOM

-high hang snatch

-hang snatch

All snatches are squat

Build weight across sets




12 min EMOM


1 Snatch *2 second pause in catch. Aim for the most stable upright position as close to the bottom of the squat as you are able

Power or Squat, work up to a heavy weight.




7 minutes:

Bike buy-in Partner is hanging from a bar (must be hanging for reps to count)

AMRAP Hang Power Snatches (no more than 75/55). 1 work/ 1rest

Score is total Hang Power Snatches


Bike scaling: 70 cal for male male pair.  60 cal for female-male pair, 50 cal for female-female pair

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