7X1 Hang Snatch

Warm Up:

Box Shoulder Stretch 4×0:20

Static Shaping
3×0:30 On/0:30 Off Arch Hold on Stomach

Legs straight and together, toes pointed, head neutral.  Be sure to open your shoulders as much as possible and focus on letting the arch come from your entire body, not just your lumbar spine.  PVC is optional, but helps keep your arms by your ears and not floating out to the sides.

Skills and Drills
3×6 Arch to Hollow Swing on Bar, Pause between each Rep

For 4:00, 0:20 Arch Rocks, 0:20 Rest


3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pull-ups

Posted on April 28, 2014 .