A. Advanced: Find your max snatch in 20 minutes plus 1 set of doubles at 15-20 lbs less.
Intermediate: 3, 3, 3, 3 Go up in weight with each set.
Beginner: 5, 5, 5, 5 Power is fine.
Coaches will be watching for scapular activation and strength on this. If your chest is dropping or you are bending your elbows when the bar is over your head, you will be asked to lighten the load.
SQUAT!!!!! Unless otherwise advised.
Again, don't make big jumps. Most of you do not have the experience to be making 5 or 4 kg jumps.
B. BENCHMARK - AMANDA
9-7-5
Muscle ups
Snatch 95/135 lbs
You can kip these muscle ups.
If you do not have a muscle up, please do a variation of the following:
5 Rounds For Time:
Ring dips/bar dips/push ups x 3-5 reps (incline push ups 5 reps)
(power) snatch x 7 reps 65/95 lbs
Coaches- be sure to add rest periods for those who need it.
No ugly snatches
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