â€œThe Exerciseâ€ â€“ 5 Rounds of:Â 1 Power Snatch, 1 Hang Squat Snatch, 1 Squat Snatch from the Deck
Pick a weight that you can use perfect form with.Â For the power snatch, concentrate on full â€œtriple extensionâ€ of the hips, knees, and ankles.Â For the hang and full snatch, focus on pulling yourself under the bar and finishing with active shoulders and excellent foot positioning.Â Rest approximately 45 seconds between each round.Â The weight is not important.Â 75#â€™s max.Â Focus on form!!
Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kgÂ Squat clean, 6 reps sub 120#
Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.
Note to find kg, divide weight in pounds by 2.2.