Friday, May 13, 2022

Hang Snatch - Metcon

Friday, May 13, 2022

CFG - Lucas

1200 - 8 of us

Warm Up

couch stretch
wall slide
squat hold
pvc pass through
pvc back rack Kang squat
banded 2-1-2 jumps
banded slow OHS
side lying windmill

barbell warm up


Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch (3 Reps )
Build in load over the course of the eight sets.

I worked up from 55-60-60-60 / 65-65-65-65.  Failed a rep on the last set.


Complete as many rounds and reps as possible in 7 minutes of:
7 Hang Power Snatches (135/95 lbs)
14 Toes to Bar
*Alternative –Dumbbell Hang Power Snatch 14 reps

I scaled to 55# and abmat sit-ups and finished 5 rounds + 3 reps.

This was good scaling for me.  I went unbroken on the hang power snatches and good do the abmat sit-ups in 2-3 sets (very brief pause holding at top).

T2B Coaching Cues

Lucas spent some time coaching T2B efficiency during the last 15 minutes of class and my biggest takeaways were hang loose and keep head between arms.  Kip from sternum.  He used tactile cues which I could somewhat replicate by slipping between a band at chest height.

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