Low Hang Snatch 15×1 EMOM
Low hang should go as close to the floor as possible without touching.
Athletes who have an established 1RM should start at 75%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load. Add load after no fewer than two, no more than four good lifts.
As Far As Possible in 8 Minutes:
6 Double Unders
2 Dumbbell Hang Power Cleans
12 Double Unders
4 Dumbbell Hang Power Cleans
18 Double Unders
6 Dumbbell Hang Power Cleans
24 Double Unders
8 Dumbbell Hang Power Cleans
Double Unders: So long as athlete is capable of consistently performing sets of 5-10 or better under fatigue, allow them to perform double unders. Scale movement to 1-2x single unders at coach’s discretion.
Dumbbell Hang Power Clean: Moderately heavy, athlete should be able to perform sets of 6-8 under fatigue. Select load accordingly. Recommended RX 55#/35#.
1) Bro Session
10 Biceps Curls, slow eccentric, light weight
50 Band Triceps Pushdowns, light band