I don’t know this chick, but here’s the “Hang Snatch” progression.

Yesterday we spent 20 minutes establishing a new one rep max on our Hang Snatches before going into a 10 minute AMRAP of 5 Hang Snatches, 10 Push Presses, and 20 Double Unders. On a side note, the WOD must have been rough. It was either a tough WOD or everyone was in on some secret game of “Ring Around the Rosey” because nearly everyone fell onto their back at the end of 10 minutes. Regardless of the psuedo-child’s game, what was interesting was that there was still a bit of confusion about whether or not the full squat was required during the workout, particularly since we had just completed Hang Snatches in the strength.

As a result, for Tuesday, I thought I would review some of the Olympic Lifting terminology. It’s okay if you forget it (we’ll always be here to remind you), but sometimes its good to go over things in regards to both the Clean and the Snatch. Here are some of the terms that are associated with both movements and an easy way to remember the differences:

•  If you see the word “hang”: This means athlete will be standing upright with arms fully extended, holding onto the bar at about waist level (i.e. the bar will not be taken from the floor.)
• If you DON’T see the word “hang”:The absence of the word “hang” indicates that the bar will be taken from the floor in the Deadlift position.
• If you see the word “power”: The word “power” indicates that the athlete will catch the barbell in a quarter-squat, or in any squat position above parallel. Some people (e.g. Lisa) like to call this the “good kind” of Snatch or Clean.
• If you DON’T see the word “power”: The absence of the word “power” indicates that the athlete will catch the barbell in a full squat. Some people also like to call this the “bad kind” of Snatch or Clean.

Like I said, we will always be around to remind you of the differences, but its always good for a bit of review sometimes. Plus, if you’re ready, we’re going to review the Deadlift and Muscle Ups today, so be sure to get into the gym for a WOD.