Randy
For Time:
75 lb Power Snatch - 75 reps
Back Work
Weighted Pull-ups - 5x3
Notes:
For the Power Snatches, do a few warm-up sets to get in the groove. Light weight snatches aren't very difficult to do. You're finished position should be the same as the Overhead Squat position. Do consecutive reps and take breaks when needed. One of the videos below says to re-address the bar after every rep, but since we're doing a light weight, just touch and go like you would a Power Clean.
Watch these videos:
http://www.youtube.com/watch?v=7h4r8tWGAKM
http://www.5min.com/Video/How-To-Gain-Strength-Power-Snatch-6184772
My met-con time was 6 min 16 sec. I did 1 set of 25 and then the rest I did in sets of 10.
ReplyDeleteMy pull-ups were 70lbs x3, 80lbs x3,3,3,3
MET-CON 8:36. I DID 15, 15, 10, 10, 13, 6, 6.
ReplyDeletePULL-UPS 45LBS 5x3.
AND I AM SORE TODAY!