Warm-up complex: 3-Position Power Snatch: Power Snatch from mid-hang Power Snatch from below knee Power Snatch from Floor -then- Work to a heavy single in 3-Position Power Snatch (Do not drop the first two snatches. Lower them under control. Do not touch and go the final snatch from the floor. Instead lower the weight to floor after 2nd snatch, pause 2-3 seconds in starting position, then proceed with the 3rd snatch. You may drop the bar after the third snatch.) -then- Competitors : hit back-offs at 80-85% for 8 sets -then- 3 rounds for time: 300m sled drag (88/44) 25 shoulder to overhead (95/65)
Posted on: Mon, 08 Jul 2013 09:02:00 +0000
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