Friday May 3, 2013

Power Snatch

80% 1-1-1-1


Power Clean + Push Jerk

80% of PC 1-1-1-1


Overhead Squat

80% 1-1   70% 2-2


4 SETS (no rest)

10 pull-ups

10 sandbag muscle snatch

Often this is just called a sandbag snatch, but because the movement more closely resembles a muscle snatch, we make the distinction to reduce confusion. Start as you would a sandbag clean instead of bringing the bag to your shoulders, pull the elbows high, turn over the arms, and drive the bag into the overhead position. Use the momentum from the leg and hip extension to carry the bag through the turnover instead of trying to muscle it up slowly.