unit15

21 May 2026 — Power Snatch + Hang Power Snatch

Timeline

0615 - WB
0620 - GWU
0630 - Coach the power snatch
0640 - Build to heavy 1PS + 1HPS
0657 - Wees and whiteboards
0700 - Workout begins
0709 - Cool down

GWU

16/20 cals C2

2 RFQ light-moderate KB and PVC, 30s per movement

• KB RDLs
• KB goblet squats
• KB swings
• PVC pass-throughs
• 5 tall jumps

Power snatch (0630)

Snatch-grip deadlifts

• Proud chest, shoulders over the bar
• Bar stays in contact with the legs

Snatch high pulls

• Hips and shoulders rise together to mid-thigh
• Change of direction — fast through the middle

Muscle snatches

• Elbows stay high and outside until lockout
• Barbell over mid-foot

Power snatches

• Heels down until hips and knees extend
• Land with a slightly wider stance, pause, stand
• 3 × 3 linked reps at a light working weight before building

Power snatch + hang power snatch complex

• Keep hookgrip at the top of the power snatch
• Reset to power position before the hang rep: slight knee bend, shoulders over the bar
• Feet stay still throughout

Build to heavy 1PS + 1HPS (0640)

Workout : For Time (0700)

9-minute ladder
3 hang power snatches (30/40kg), 3 bar-facing burpees
6 hang power snatches, 6 bar-facing burpees
9 hang power snatches, 9 bar-facing burpees
…continuing in sets of 3 until the 9-minute cap

Every rep starts from the hang — not the floor.
9 min cap

Scaling

• Reduce load if you cannot complete the first three rounds (3/3, 6/6, 9/9) unbroken on the barbell
• Bar-facing burpees: step-up burpee over bar if needed