Snatches + Core

11
May

Snatches + Core

Hang Power Snatch
Build up to a heavy set of 3

Make all these pretty reps. There’s no point in going up in weight if you pressed it out. Yes, I’m talking to you. You know who you are 😉

50 Wave-offs (4-count)
50 Hollow Angels (4-count)

Wave offs aka. Arm Haulers – lay on your belly, lift your legs and chest off the floor with your hands at your side. Bring your hands overhead, then back down to the hips, back up, back down – that’s 1 rep.

Hollow Angels – pretty much what it sounds like. Lay in a hollow position, and make snow angels. Up, down, up, down = 1 rep.

Check out the video from the last night of the Bad Ass Rucking Class! You can register for the 12-hour event HERE.

[youtube=https://www.youtube.com/watch?v=_tVbbYBwP-0]

6 Responses

  1. Greg

    GWup
    52 birthday Burpees synchronized
    Thanks shane Alaina and Del

    Hang Power Snatch
    Build up to a heavy set of 3
    45
    65
    75
    85
    95
    105

    50 Wave-offs (4-count)
    50 Hollow Angels (4-count)
    *complete in any order
    Time 5:37
    Thanks Shane

  2. 52 Birthday syncro Burpees with Alaina and Greg 🙂 Happy Birthday Greg!!

    Hang Power Snatch
    Build up to a heavy set of 3
    45-95-115-125-135-135

    50 Wave-offs (4-count)
    50 Hollow Angels (4-count)
    8:15 My favorite stuff, core work 🙁

    1min Row for cals (36)

    Thanks Shane!

  3. Hang Power Snatch
    Build up to a heavy set of 3
    35-55-75-95-100 PR

    50 Wave-offs (4-count)
    50 Hollow Angels (4-count)
    8:55

    1min Row for cals 23 ooufff

    Thanks Shane!

  4. Quad MOB + WU + 500m Row

    Hang Power Snatch x3 – Build to heavy
    45×5-65-75-75-85-85-95#

    4 Counts
    – 50 wave offs (200 total)
    – 50 Hollow Hold Angels (200 total)
    Time of 4:20

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