WOD Hang Snatch and Off Center Sit Ups SWOD 6×3 Hang Power Snatch The power snatch does require a ton of mobility. It is seriously hard to maintain a neutral spine in the low squat with hands at a typical snatch grip. As great as 90% of the athletes we work with don’t initially possess this much mobility at the hip. Plenty of them develop this as we go along, but if you are on a limited time frame I would stick to doing hang snatches. In the cases in which you deem it necessary to work on starting strength and go from a power snatch there is an easy fix if an athlete does not have the requisite mobility. Just elevate the movement on a box or another bumper plate. As little as 3-6” of elevation can let most any athlete take advantage of the strength and power benefits of the power snatch.
WOD 4 Rounds for Time 20 Goblet Lunges (53/35) 20 Unilateral DB Sit Ups(35/20)