Power hour

Hang Power Snatch 5 x 2

Power Clean & Jerk 5 x 2 (1+1)

Over head squat 3 x 3

Execution of Power Snatch

  lift the bar to the standing position using your snatch grip. Lower the bar under control to the chosen hang position (Mid-thigh, knee or right below the knee). Once reaching the hang position, initiate the power snatch by driving against the floor with the legs first. Drive the legs against the floor and extend the hips aggressively, keep the bar in close proximity to your body and bringing it into contact with the hips as you reach full extension. After extending, pick up and slide your feet into your squat stance while pulling your elbows high and to the sides to move yourself down into a partial squat under the bar while keeping the bar and your body as close to each other as possible. Punch up against the bar overhead, and stop the squat with the thighs above horizontal. Stabilize and recover to a standing position with the bar overhead.