Monday, April 21, 2014

A. Snatch from blocks
Beginners: 5, 5, 5, 5 (power is fine)
Intermediate: 3, 3, 3, 3
Advanced: 1 RM in 20 minutes and 1 set of doubles at approx. 15-20 lbs lighter. 

B.  For Time: 18, 15, 12, 9, 6, 3
Overhead Squats 65/95 lbs
Kipping Pull ups

Start at 18 ONLY if you can do the first round UNBROKEN. If you cannot, start at 15 or less. 
Coaches, as always, use your discretion on reps and weight.
You may use a band for kipping pull ups IF you have a 20-30 sec eccentric. 
For those NOT doing prescribed, you should be able to do 8 reps unbroken for both OHS and kipping pull ups in first set.