7 x every 3 min
3 low hang power snatch
- below the knee

Goal & Intensity
- In the main work, the goal is to develop explosive power and confident receiving from the low hang position.
-The lifts should feel sharp and technical, not heavy or fatiguing.
-Each set is performed well-rested with full focus, keeping the movement fast and controlled.
RPE: 6–7 — technically challenging, but the load allows speed and precision.
💡 Coach’s Tip
Be patient and let the legs do the work before pulling with the arms — proper timing makes the lift feel effortless.
Why this workout: Muscle snatches reinforce proper bar path and timing, while low hang power snatches build explosiveness and smooth transition from pull to catch. Together, they improve efficiency and confidence in the snatch at all loads.