1) Reduce loading or reps to practice the complexity of the movements.
2) Practice fast singles on snatches.
3) Try to get at least one leg straight on the L-sit hang.
75 Double Unders
:30 L-Sit Hang (Rack or Paralettes)
5 Hang Power Snatch (155/105#)
50 Double Unders
:30 Hanging Knee Raise Hold (Rack or Paralettes)
5 Hang Power Snatch (115/75#)
150 Single Unders
:30 Hanging Knee Raise (Rack or Paralettes)
5 Hang Power Snatch (75/55#)
:30 Calf Stretch / Leg
:30 Doorway Stretch / Side
10 Staggered Stance Good Morning / Leg
8 Snatch Deadlift to Mid-thigh
5+ rounds, Use a barbell loading that you can consistently finish in 2-3 sets or with fast singles. Hang power snatches should not take longer than 1:00. Rx requires you to be able to finish a round in 3:00 or less. Scale the loading first and try to maintain the rep schemes. You want to have a power snatch weight that you could consistently lift for 3 reps in a row without rest. With that weight, we will actually use quick single reps to work through
each set of snatches.