'The Hurricane' | Power Snatch Technique Work | Kettlebell Snatch and Swings + Strict HSPU & Pullups

Specific Progressive Snatch Warm-Up
2 Rounds through
10 Wrist Circles (each direction)
10 Big Arm Swings
8/side Quadruped Thoracic Rotations
:30sec/side KB Ankle Stretch
—–
2 Rounds through (empty BB Snatch Grip)
3 Down and Finish
3 High Pulls
3 Muscle Snatch
3 OHS
3 Snatch Balance

Hang Power Snatch + Low Hang Power Snatch
Workout Definition

Every 2:00 for 12:00
Set 1: 2/(1+1) @ 60%
Set 2: 2/(1+1) @ 65%
Set 3: 2/(1+1) @ 70%
Set 4: 2/(1+1) @ 70%
Set 5: 2/(1+1) @ 75%
Set 6: 2/(1+1) @ 75%

*this is written as 2 x 1+1. We want each complex to be the Hang Power Snatch + Low Hang Power Snatch, drop bar then do Hang Power Snatch + Low Hang Power Snatch.

The Hurricane

5 Rounds for Time
8 Strict HSPU
12 SA KB Snatch (6/side) 53/35#
8 Strict Pull-Ups
16 American KBS 53/35#

L3: as prescribed
L2: Kipping HSPU, 44/26# KB Snatch, 5 Strict Pull-Ups, 44/26#
L1: 8 Dual DB Strict Press, 12 Alt SA DB Snatch, 8 Ring Rows, 16 Russian KBS 35/16#

A) 2 Position Halting Snatch Grip Deadlift
Pause Below the Knee, Mid-Thigh, then stand
6 Sets x 2 Reps @ 100-105% of Snatch
R: as needed between sets
*not TnG, reset before each rep

B) Behind the Neck Strict Press
4 Sets x 10 Reps
R: as needed between