Hang Power Snatch

This workout is designed to build explosive power, speed under the bar, and reinforce proper snatch mechanics. Working from the hang position keeps the focus on hip extension and a strong pull. The load should be moderate—heavy enough to challenge technique, but light enough to maintain speed and bar control across all sets. Aim for smooth, consistent reps with a focus on timing, turnover, and a stable receiving position.

General Warm-up | 5:00

3 rounds or 5:00 of continuous flow:

10 Jumping Jacks

10 Arm circles (forward/backward)

10 Air squats

10 Hip swings (each leg, front and back)

5 Inchworms with push-up

10 Cossack squats

10 PVC passthroughs

10 PVC Overhead squats

Band Warm-up | 1:00 - 2:00

10 banded pull-aparts (chest height)

10 banded face pulls

TECH | 2:00

Demonstrate: 3 hang power snatch

Hang Power Snatch

Snatch Balance

Snatch Drop

Specific Snatch Warm-up | 15:00

Snatch Warm-up | 5:00

3 Snatch grip deadlifts

3 Snatch high pulls

3 Muscle snatch

3 Snatch grip push press + Overhead squat

3 Snatch balance

3 Snatch drop

3 Sotts press

3 Hang power snatch

Build-up | 10:00

3 hang power snatch at 50% of 1 RM

3 hang power snatch at 50% of 1 RM

3 hang power snatch at 60% of 1 RM

Note: Your first workout load should be at 65% of your 1RM.

WOD | 20:00 | H:30

3-3-3-3-3 Hang Power Snatch

• Build to a heavy 3 for the day or work up to 90% of your 1 RM or 9/10 RPE

• Rest 2:00 to 3:00

Cooldown | 4:00

1:00 minute each of:

Child's Pose with Shoulder Reach

Seated forward fold

Pigeon Pose stretch (right side/left side)