3 rounds for time:
15 hang power snatches
15 pull-ups
♀ 65 lb
♂ 95 lb
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Scaling:
Today’s workout is short, intense, and grippy. The load of the barbell should be relatively light and allow you to hang on to potentially go unbroken in the first set. Try not to break any set more than once if needed. The pull-ups should feel more challenging than normal because of the pull in the snatches. Aim to complete the pull-ups in no more than 2 sets each round. This workout should be fast. Choose options that allow you to do more moving and less hook-gripping your shorts.
Intermediate option:
3 rounds for time:
15 hang power snatches
10 pull-ups
♀ 55 lb
♂ 75 lb
Beginner option:
3 rounds for time:
10 hang power snatches
10 jumping pull-ups
♀ 35 lb
♂ 45 lb
Resources:
The Hang Power Snatch
The Kipping Pull-Up
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Featured photo:
Taken by FLsportsguy at the District 11 Shae Tozzo Affiliate Summit.