On Sunday you will be taking on a technical lifting day with the hangs squat snatch. Many of you will not have a barbell to play this but there is still value in lifting light and focusing on your coordination. If you have dumbbells, kettlebells, or a back pack we can work with those but make sure you also have a pvc pipe, broom stick, or hockey stick handy for the warm up.

The five by five hangs squat snatch was a great workout and opportunity to dive deeper into the technical side of weight lifting. Using the hang position gives me a chance to work on some other pieces of the snatch and not just the first pull. I was skeptical about five but found it made me need to concentrate on what I was doing. There is nothing worse than losing it on the fourth rep.


Watch the two videos above and it will give you some good things to coming in thinking about. I am looking forward to answering your questions tomorrow and seeing you on zoom.




Equipment: broom, hockey stick, back pack, or barbell

QOD: Best part of your weekend

Warm up

2 rnds

1 minute of each

Back lunges

Shoulder pass throughs

Full body rocks

Side plank (R,L)


Snatch drops

Snatch balances

Hang positions


Hang Squat Snatch


You will lift on the five minutes and score will equal total volume lifted

Cool down

Shoulder pass throughs

Flag pole stretch

Grip stretch

Child pose with pvc