Weightlifting Wednesday

Hang Squat Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets

Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets

Front squat - heavy single; 80% of that x 2 x 2

Purpose

The purpose of the hang snatch can vary depending on its application. It can be an exercise to help teach beginners to snatch that is often easier than lifting from the floor because of the abbreviated movement and the ability to ensure proper positioning and balance at the start of the second pull. As a training exercise, the common purpose is to develop better force production in the extension and more aggressiveness in the pull under due to the limited time and distance to accelerate and elevate the bar. Another purpose is use as a lighter snatch variation for lighter training days (weights naturally limited for most lifters relative to the snatch, and somewhat less work for the legs and back to allow more recovery for subsequent training sessions).