7x every 3 min
3 hang squat snatch
for load
RPE 7–8

Goal & Intensity:
-Build strength and technical consistency in the pull and receiving phase of the snatch.
-Controlled, accurate lifts that focus on timing, position, and explosive extension.
-Repeat the key points from earlier sessions — steady lift-off, aggressive extension, and solid bottom position.
-Keep the segment pull smooth to above the knee and make sure hang snatch starts with a sharp contact at the hip.
Area of training:
This session improves Olympic lifting mechanics and full-body power production. Quality practice like this is essential to progressing in the snatch, even for more advanced athletes.