Rose City Barbell – Group Training

Snatch (Heavy single)

Metcon (AMRAP – Rounds and Reps)

“High Heels”

AMRAP 9:

10 Hang Squat Snatches (75/55)

30 Double Unders
Last week we worked to a heavy 3-Position Power Snatch. Today we are building upon that by building up to a heavy single Hang Squat Snatch. Heavy is relative for the day and should be a weight that athletes can still move well with. Following the weightlifting piece is a short, Open-style metcon. The weight on the barbell should be something that athletes could get unbroken on every single round. For athletes with no aspirations of competing in the Open or local competitions, we can make the snatches on both portions hang power snatches.