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Houses of the Holy

10 column runs

Skill Session/BCBD

5 sets of 3 hang squat snatches @ 50-60% 1RM

In 7 minutes: work up 1 a 3RM hang squat snatch without dropping the bar.

Do not go heavy on the 5x3s. Work on timing, positioning and speed under the bar. After evaluating the max-out test day on Sunday, we’re going to be working hard on getting under the bar much faster. Use lighter weight to practice doing so in Part 1, then load up heavier for Part 2. In Part 2, think less about pulling the bar up and more about pulling yourself under it.