Find the heaviest weight you can do for the complex: hang power snatch + hang snatch. You must hold onto the bar, no resetting between the two movements. The first part (hang power snatch) starts from the thighs and ends in any squat above parallel, typically a quarter squat. The second part (hang snatch) starts from the thighs, but ends in a full squat below parallel.
Use that same weight for the barbell in the metcon. Here you will do standard deadlifts and power snatches – the power snatch starts from the ground each time and finishes above parallel, typically, a quarter squat. You may do the deadlifts in a conventional fashion or a snatch grip.
Strength
Hang power snatch + hang snatch
Conditioning
4 rounds for time:
10 deadlifts
7 power snatches
use weight from strength
