Power Snatch Warm Up #1:
With an empty bar:
Snatch Pull with Tempo (Pausing 5 seconds in each position - on the way up and down)
3 x 1
--> Mid-shin (staring position)
--> 1" Below the knee
--> 1" Above the Knee
--> at the Hip (power position - not extended)
--> Full Extension (no hold)
2 RFQ, with empty bar
3 High Hang High Pull
3 Hang Power Snatches
3 Snatch Grip Behind the Neck Jerks
3 Power Snatches
Strength: Power Snatch Complex (17:00)
3 High Hang Sn + 2 Hang Power Sn + 1 Power Sn:
Build to a heavy Complex.
If there is still time after you've reached your heaviest set go down to 80% and hit it for up to 3 more sets.
Beginners: This is a great opportunity to practice using your hips and keeping the bar path close.
Experienced Athletes: Read above. ;)
Time Cap: 6:00
Pick a weight that allows you at least 2:00 minutes for the HSPUs. If you have to scale the SHSPUs with anything other than adding a KIP use the same barbell as you snatches and push press that thing till you've completed 30 reps.
MAKE SURE YOU PEEP THE TIME YOU COMPLETE "Isabel"
Record your "Isabel" score as well.
For Time: 30 Snatches, 135# / 95#
For record keeping purposes ONLY. We are NOT doing "Isabel" twice. LOL. (Maybe next time)
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