Hang Power

The hang power snatch is a great barbell movement to use in a met-con.  There is not a lot of demand on the body as far as positioning, it's a simple jump and land to get the barbell overhead.  At the same time though, it is a move that you can move a decent weight a good distance quickly, which is what Crossfit movements and workouts are all about, the magical generation of power and intensity.  

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Workout: 

10 Hang Power Snatch (65/95#)
20 Box Jump (20/24in)
15 Pull Up
400 meter run
15 Pull Up
20 Box Jump
10 Hang Power Snatch
400 meter run
~80 meter lunge
400 meter run
10 Hang Power Snatch
20 Box Jump
15 Pull Up
400 meter run
15 Pull Up
20 Box Jump
10 Hang Power Snatch