High Hang Snatch (full) Rest 60 sec between lifts
As Many Rounds As Possible in 7 Minutes of:
10 Overhead Squats (135#/95#)
10 Hand Release Push-ups
The High Hang Snatch focuses on speed under the bar from the top of the 2nd pull into the 3rd pull under the bar. It emphasizes a fast and powerful triple extension with a full finish of the shoulders and arms in the 2nd pull. The “high hang” position we prefer to teach is a dip with vertical hips and extremely shallow knee bend and fast dip followed by full extension and finish. Dropping down fast into a solid snatch position is key to avoid trying to “ride the barbell” down. (Watch the second rep in this video)
The conditioning WOD today paired a heavy OHS with hand release push-ups, which helped to fatigue the shoulders going into the squats. The goal was to use a weight for the OHS that allowed you to do sets of 10 or 2 sets each round. Watch Froning and Holmberg go head to head in this workout from a throwdown back in 2010.
2010 Rogue VS Again Faster Tahoe Throwdown: Event 2: 7 Min AMRAP of OHS and Push-ups “Froning Calls Out Holmberg”