1 x 2 Hang Snatch

Every 2min x 10 min:
Build to a double Hang Squat Snatch for the day! (anything above the knee)
  • They do NOT have to be unbroken but please don’t take longer than 10 sec or for some a tour around the gym.
  • Building slightly heavier than the workout weight is a win for today! Don’t forget everything that we have been drilling with the position work!
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"Clean Shave"

AMRAP 10:
 10 Box Jump Overs (24"/20")
 10 Hang Squat Snatches (95/65) (75/55)
(scaled) 6 Hang Power Snatch + Overhead Squat (45/35)

STIMULUS
A classic gasser!!!!!! This one is fast and there is no place to hide!

Stepping off the box will lower the heart rate.

The Hang Squat Snatch will get very grippy fast. More breaks is better even though it is only 10 reps. Consider a 5-5 or 5-3-2 with quick breaks.

Just be ready to jump on the box after the snatches. Jump higher than you think, the legs will feel incredibly heavy towards the second half of the workout.

MODIFICATIONS
Box Jump Overs: 200m Run, 200/160m Ski Erg, 12/9 Calorie Assault, 500/400m Bike Erg
Hang Squat Snatches: 5 PVC Hang Power Snatches + 5 PVC Overhead Squats
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Clean Shave - Home Gym

AMRAP 10:
15 Lateral Burpees Over Dumbbell
20 Dumbbell Snatches (50/35)
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4/23/2021 - After Party

400m Double KB Farmer's Carry (70/53)
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Comments

Amanda Prescott 2 weeks, 3 days ago / Reply

"Clean Shave": 5 + 14
Notes: Step overs; 35# snatch

Amanda Prescott 2 weeks, 3 days ago / Reply

1 x 2 Hang Snatch: 55 lbs

Melissa Woody

Melissa Woody 2 weeks, 4 days ago / Reply

"Clean Shave": 6 + 8
Notes: 55#

Melissa Woody

Melissa Woody 2 weeks, 4 days ago / Reply

1 x 2 Hang Snatch: 100 lbs

Lisa Bergmark

Lisa Bergmark 2 weeks, 4 days ago / Reply

"Clean Shave": 3 + 10
Notes: Did 20# weighted step ups. Snatches started at 45# x 1.5 rounds. Then 40# x 1.5 rounds. Then just the 35# bar to finish

Lisa Bergmark

Lisa Bergmark 2 weeks, 4 days ago / Reply

"Clean Shave": 3 + 10
Notes: Did 20# weighted step ups. Snatches started at 45# x 1.5 rounds. Then 40# x 1.5 rounds. Then just the 35# bar to finish

Alexander Layman

Alexander Layman 2 weeks, 5 days ago / Reply

"Clean Shave": 8 Rounds
Notes: Pow snatch abs step ups.

Alexander Layman

Alexander Layman 2 weeks, 5 days ago / Reply

1 x 2 Hang Snatch: 135 lbs

Stephanie Moore 2 weeks, 5 days ago / Reply

"Clean Shave": 4 + 12
Notes: 40lbs barbell Box jump step overs (small box)

Stephanie Moore 2 weeks, 5 days ago / Reply

1 x 2 Hang Snatch: 55 lbs

Jammie Pearson

Jammie Pearson 2 weeks, 5 days ago / Reply

"Clean Shave": 5 + 6
Notes: scaled snatches to 10 hang power clean + 5 front squats

Karen Nichols

Karen Nichols 2 weeks, 5 days ago / Reply

"Clean Shave": 5 + 1
Notes: 45# bar, 6 snatch then overhead squat; reg BJ

Karen Nichols

Karen Nichols 2 weeks, 5 days ago / Reply

1 x 2 Hang Snatch: 60 lbs
Notes: 25, 35, 45, 55, 60#

Tony  LaPrino

Tony LaPrino 2 weeks, 5 days ago / Reply

"Clean Shave": 6 + 3
Notes: #75 Hang Power

Brianna Webster

Brianna Webster 2 weeks, 5 days ago / Reply

"Clean Shave": 4 + 15
Notes: Box jump overs to small box with 45# plate on top Hang squat cleans 55#

Brianna Webster

Brianna Webster 2 weeks, 5 days ago / Reply

"Clean Shave": 4 + 15
Notes: Box jump overs to small box with 45# plate on top Hang squat cleans 55#

Amanda Kinney

Amanda Kinney 2 weeks, 6 days ago / Reply

"Clean Shave": 6 + 6

Amanda Kinney

Amanda Kinney 2 weeks, 6 days ago / Reply

1 x 2 Hang Snatch: 95 lbs

Timothy Irish

Timothy Irish 2 weeks, 6 days ago / Reply

"Clean Shave": 4 Rounds
Notes: 24” box, 65lbs, did the 6 rep scaled version to work on my form/balance.

Timothy Irish

Timothy Irish 2 weeks, 6 days ago / Reply

1 x 2 Hang Snatch: 65 lbs
Notes: Did one round at 85. Felt a little off balance so I went back to 65.

Michael Jordan

Michael Jordan 2 weeks, 6 days ago / Reply

"Clean Shave": 5 + 8
Notes: 24” bj. 6 hang power snatch + OH squat per round, 65#

Hope Wilson

Hope Wilson 2 weeks, 6 days ago / Reply

"Clean Shave": 5 + 8
Notes: 10 box step overs (20 inch), 10 hang squat cleans (55 lbs) per round

Hope Wilson

Hope Wilson 2 weeks, 6 days ago / Reply

1 x 2 Hang Snatch: 80 lbs

Michael Jordan

Michael Jordan 2 weeks, 6 days ago / Reply

1 x 2 Hang Snatch: 80 lbs

Sarah Plourde

Sarah Plourde 2 weeks, 6 days ago / Reply

"Clean Shave": 5 Rounds
Notes: #65 hang squat cleans, officially becoming obsessed with doing lateral box jumps even though I’m so scared of them.. 18.5 lateral box jumps 😊 tried the 20 inch wider box, still too much for now. 12 inch box with 2 #45 plates on it was perfect!

Caleb Pelletier

Caleb Pelletier 2 weeks, 6 days ago / Reply

"Clean Shave": 6 + 3
Notes: just tried to keep an easy pace today. treated each exercise like an emom and ended up being closer to 45-50 secs per and with plenty of rest in between

Erick Millay 2 weeks, 6 days ago / Reply

1 x 2 Hang Snatch: 115 lbs
Notes: Every 2 minutes. 65/75/95/105/115.

Erick Millay 2 weeks, 6 days ago / Reply

"Clean Shave": 5 + 5
Notes: 75lb squat snatch (sets of 5). Completed 5 box jumps in round 6.

Irene Colman

Irene Colman 2 weeks, 6 days ago / Reply

"Clean Shave": 4 + 17
Notes: 65 lb hang squat cleans and box step overs

Paula  Lambert

Paula Lambert 2 weeks, 6 days ago / Reply

"Clean Shave": 4 + 12
Notes: 55#

Jessica Davis

Jessica Davis 2 weeks, 6 days ago / Reply

"Clean Shave": 3 + 5
Notes: 20” box jump overs 10 squat snatch/ pausing to OH 25#

Izzy Wieck

Izzy Wieck 2 weeks, 6 days ago / Reply

"Clean Shave": 3 + 1
Notes: 10 box step overs (20-inch box), 10 hang squat snatches (45 lbs) Need to work on getting better with my legs not starfishing and keeping it closer.

Izzy Wieck

Izzy Wieck 2 weeks, 6 days ago / Reply

1 x 2 Hang Snatch: 55 lbs

Jessica Davis

Jessica Davis 2 weeks, 6 days ago / Reply

1 x 2 Hang Snatch: 35 lbs

Rachael Emerson

Rachael Emerson 2 weeks, 6 days ago / Reply

"Clean Shave": 5 + 12
Notes: 35# barbell, box jump overs

Jesse Moriarity

Jesse Moriarity 2 weeks, 6 days ago / Reply

"Clean Shave": 5 + 7
Notes: 12’ box jump overs — 30 lb power snatch + squat x 6

Jesse Moriarity

Jesse Moriarity 2 weeks, 6 days ago / Reply

1 x 2 Hang Snatch: 40 lbs

Rachael Emerson

Rachael Emerson 2 weeks, 6 days ago / Reply

"Clean Shave": 5 + 12
Notes: 35# barbell, box jump overs

Rachael Emerson

Rachael Emerson 2 weeks, 6 days ago / Reply

1 x 2 Hang Snatch: 50 lbs

travis cowing

travis cowing 2 weeks, 6 days ago / Reply

"Clean Shave": 4 + 14
Notes: Very happy with that score. Any workout with BJs (giggity) I can move through. Probably paced too much in the start.

travis cowing

travis cowing 2 weeks, 6 days ago / Reply

1 x 2 Hang Snatch: 135 lbs
Notes: Moved easy. My old 1 rep for a double. Didn’t drop the bar.

Kayla Marquis

Kayla Marquis 2 weeks, 6 days ago / Reply

"Clean Shave": 4 + 6
Notes: 10 BJO, 10 55# hang squat snatch

Kayla Marquis

Kayla Marquis 2 weeks, 6 days ago / Reply

1 x 2 Hang Snatch: 55.0 lbs

Ryan Lilly

Ryan Lilly 2 weeks, 6 days ago / Reply

"Clean Shave": 6 + 3
Notes: Wrist was hurting so I switched to a 50 pound dumbbell, alternating between arms each rep

Carl Netzler

Carl Netzler 2 weeks, 6 days ago / Reply

"Clean Shave": 5 + 13
Notes: Sqt sn unbroken, BJOs slow to recover and keep an eye on my left knee.

Michele Netzler

Michele Netzler 2 weeks, 6 days ago / Reply

"Clean Shave": 6 + 10
Notes: Step up 200m ski

Carl Netzler

Carl Netzler 2 weeks, 6 days ago / Reply

1 x 2 Hang Snatch: 165 lbs
Notes: Touch’n’go. 95/115/135/155/165 great form, from pockets, probably could’ve done 175 for final jump

Eric Rucevice

Eric Rucevice 2 weeks, 6 days ago / Reply

"Clean Shave": 4 + 13
Notes: 75#

Eric Rucevice

Eric Rucevice 2 weeks, 6 days ago / Reply

1 x 2 Hang Snatch: 80 lbs

Ryan Lilly

Ryan Lilly 2 weeks, 6 days ago / Reply

1 x 2 Hang Snatch: 115 lbs
Notes: Wrist pain started to kick in... not my favorite!

Scott Robinson

Scott Robinson 2 weeks, 6 days ago / Reply

"Clean Shave": 4 + 2

Scott Robinson

Scott Robinson 2 weeks, 6 days ago / Reply

1 x 2 Hang Snatch: 115.0 lbs
Notes: 75-75-95-105-115

rob smiff

rob smiff 2 weeks, 6 days ago / Reply

"Clean Shave": 4 + 6
Notes: hs 5/5...5/5...5/3/2....5/3/2 bjo like mario on a 3day snack binge

rob smiff

rob smiff 2 weeks, 6 days ago / Reply

1 x 2 Hang Snatch: 140 lbs
Notes: 65/85/95/115/140 felt good. no time travelling between reps/

Eric Michaud

Eric Michaud 2 weeks, 6 days ago / Reply

"Clean Shave": 5 + 6
Notes: Lateral box jump overs, 25# hang squat snatch. Eric and squats with arms overhead mix worse than water and oil mix.

Lauren Tribuzio

Lauren Tribuzio 2 weeks, 6 days ago / Reply

1 x 2 Hang Snatch: 110.0 lbs
Notes: tried so hard for 115# so close but can't seem to get under the bar enough to be stable enough to stand up. so 110# it is, today!

Lauren Tribuzio

Lauren Tribuzio 2 weeks, 6 days ago / Reply

"Clean Shave": 5 + 10
Notes: spicey but fun 🙂

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