ROD 122113

ROD

Saturday, 21Dec13

 

Starter Snatch Saturday

For time:

  • 60 Air Squats
  • 30 Push-ups on Small Med-Balls
  • 10 Floor to Overhead Barbell Pulls
  • 50 Air Squats
  • 25 Push-ups on Small Med-Balls
  • 10 Floor to Overhead Barbell Pulls
  • 40 Air Squats
  • 15 Push-ups on Small Med-Balls
  • 10 Floor to Overhead Barbell Pulls
  • 30 Air Squats
  • 10 Push-ups on Small Med-Balls
  • 10 Floor to Overhead Barbell Pulls
*** The floor to overhead presses should be performed with a wide snatch grip from the floor slowly start to lift to just above the thigh, pause, don’t stop, at the hip crease and then explode to an overhead pull. Make sure the bar is always close to the body. It is not a clean and press movement. Make sure the load you choose is a weight you can handle safely, but effectively and your back is always straight during the lift.
*** If you cannot do a proper push-up on the med-ball then switch to a dynamax ball.
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