A hang power snatch starts in the hang position (mid-thigh) and ends in a quarter squat with the bar overhead. You MAY drop the bar or lower the bar to the ground and go into a power snatch – focus on getting in a good starting position for the power snatch (hence why we are allowing you to drop the bar)
You will rotate amongst 3 stations and may start on any station. Get as many calories or reps at that station in 45 seconds and then rest for 15 seconds. Transition to the next station and repeat for a total of 4 rounds. Your score is total cals + reps.
Strength
Take 20 Minutes to find a heavy complex of
Hang power snatch + power snatch
Conditioning
AMRAP in 45 seconds, rest 15 seconds. Rotate stations for 4 complete rounds:
row (cals)
box jumps, 30/24″ (reps)
toes to bar (reps)
