10-8-6-4-2
Hang Power snatch
– Each set must be unbroken.
– Rest at least 3:00 between sets.

Goal & Intensity
-The aim today is to build technical strength and control with the barbell, focusing on timing and coordination through the pull phases.
-You’ll learn to use your whole body efficiently and manage the barbell under fatigue.
-Controlled, progressive loading.
-This is challenging grip, rhythm, and bar path consistency.
-Keep the bar close to your body; the shorter the path, the more efficient and safer the lift.
-NO BOUNCING, LEARN TO EXTEND EFFICIENTLY
RPE: 7–8 → heavy but technically controlled effort; the final sets should feel tough yet clean.
Why: This session develops explosive pulling power, lifting technique, and barbell cycling efficiency. The pre-workout complex primes the nervous system and movement patterns, while the main workout builds power endurance and rhythm under load, crucial for Open-style and competition lifting.