Behemoth CrossFit – Group Class
Hang Snatch (x 2)
Take 15 minutes to work on the following barbell complex of:
Hang snatch (1st position) + Hang snatch (2nd position)
*Notes: These lifts will be full squat snatches for those with requisite ROM. Understand that all abilities can participate in the OHS of this movement so long you understand where your end ROM is. Do not force your body into a position it is not yet ready to go to! Start very light and let your mechanics dictate your loading. Some athletes may prefer to work on the hang clean if range of motion is severely limited. This is fine. If you are unsure, speak with a coach on what is the best option for you.
Level 1: Use the 15 minutes to work on the barbell skill, let mechanics dictate loading
Level 2: Build to a tough complex in the time frame, trying to stick to doing a set every about 60-90 seconds
Complete the following rep scheme for time (7 minute cap):
Hang power snatch (@ 40-50% of load from above)
Burpee box jumps (24/20)
*Notes: Break the barbell down to 40-50% of your most challenging load from the primary to perform this workout if you chose Level 2 from above AND you are proficient with this movement. Otherwise, find a workable load that will allow you to demonstrate proficient movement mechanics EVEN under duress. All reps should be done unbroken and relatively fast (slow is smooth, smooth IS fast).
BB squat: Choose the option that matches your ability level and the intensity prescription.
Level 1: Back squat
Level 2: Front squat
Level 3: Overhead squat (OHS)