A. Push Press (25 minutes)
Beginners: 5, 5, 5; rest 120 sec.
Intermediate: 3, 3, 3, 3; rest 120 sec.
Advanced: Max, then down 15-30 lbs x 2 reps x 3 sets; rest 120 sec.
Take 15 minutes to practice the snatch for Part B.
B. Every 30 sec for 5 minutes, do 1 hang power snatch and 1 power snatch at approximately 70% of your max power snatch.
Note that the percentages are just a guideline. The more advanced you are the closer you will have to work at around 60%. Beginners will be closer to 80 to 90%.
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