Thursday 8.06.15 – run, snatch, run
Warm Up: include Power Snatch/ Snatch
– 1 mile Run
– 1 Power Snatch – every minute increasing by 10#, till failure
– 1 mile Run
*Bars will be set out from 55#- 225#, so you can move from bar to bar each minute.
Coaching tips: Snatch the heaviest weight possible. Upon returning from the first run, at the top of the next minute begin at your first bar; 95# for men and 55# for women. Perform 1 successful Power Snatch, (Snatch, Split Snatch, etc. OK too) in 1 minute. If you are successful, move to the next bar and attempt a Snatch the next minute. Continue on the minute until you are unable to successfully make the lift. Do not skip any bars. If 95# is easy, don’t move past 105# to get to heavier weights.
Scaling options: Go for a minimum of 10 successful lifts, even if you have to stay at a weight for a few minutes. If you have to stay at 105# for 3 minutes, because 115# was unattainable on the 7th minute, then do so, but allow others to lift before your attempt if they are moving past you.
* If your max Power Snatch is under 100#, then begin @ 35# and move up when you can, but get 10 successful reps in. So if you have to stay at a certain weight for every rep, that is fine, just let people by you when they need to.