Snatch Complex
6 x every 3 min
Hang Power Snatch

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Over head squat

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Hang Squat snatch

Goal & Intensity
-Build stability and control in the overhead position while strengthening the bottom of the squat.
-The focus is on finding balance and composure at the bottom — no rush to stand up.
-A technical and controlled lifting session where load increases only if positions stay solid.
-Quality over weight.
-RPE: 7 → challenging but steady; you feel the effort but remain in control.
Why: This workout improves mobility, core stability, and confidence under the bar — all key ingredients for a strong and consistent snatch.