Today’s WOD (Workout Of the Day) at Joust Strength + Fitness Ann Arbor, MI
Build to a heavy hang squat snatch in 15 minutes
AMRAP 11 of:
10 Hang Power Snatch (55/75)
20 Lateral Box Step Overs (20/24)
Why Do This Workout?
To develop that speed under the bar. We frequently need to get under heavy weights in life (picking kids and dogs up and putting them overhead, lifting boxes, bags of mulch, etc) this workout will more than prepare you to move loads from your hips to the overhead position.
The AMRAP will apply the hip to overhead movement pattern with a little intensity and some glute medius focus with the lateral box step over movement added in!
Volume and Feel: Between 5-6 rounds. Try to go unbroken on all hang power snatches, keep up the pace on the lateral box step overs. Pace the first round or two and then hit the gas in the back half of this AMRAP to finish with some uncomfortableness!
Barbell Weight: Build to a heavy hang snatch, one that challenges you, forces you to pull under the barbell but also one that still allows for proper positioning and safe movement. Pick a weight for the hang power snatches in the AMRAP 11 that is light to moderate, one that you could do 12-15 unbroken while fresh. You should be able to go unbroken on most sets of 10 today.
Specific warm-up focus: Hang squat snatch overview and warm-up.
Scaling Options: Lighter weight on barbell, lower height on box.
At Home Options: Practice your hang squat snatches with a dumbbell or other light weight object you have at home for 12-15 minutes. Do dumbbell hang power snatches if no barbell, step-over a chair or bench if no box or do 20 alternating lateral lunges