Strength: On the 2:00 x 5 Sets: 1 High Hang Squat Snatch (pockets) 1 Hang Squat Snatch (knee-level) 1 Low-Hang Squat Snatch (shin, but not floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but not touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.
Set #1 - 60% of 1RM Squat Snatch Set #2 - 65% Sets #3+4+5 - 70%
Conditioning: “Nancy” 5 Rounds: 400m Run 15 Overhead Squats (95/65)