Monday, March 26, 2012.

15 Min to Practice or Establish a 3RM Tall Snatch

Tall Snatch Demo

– then –

Part 1) 8 minute AMRAP of:

8 Push Jerks 135/95#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg or 55#/35#

Note: For Push Jerks use 50% of your 1 RM or lower.  Do not go over 50% of 1 RM. KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.

Part 2)

Start immediately after Part 1:

Buy out: 2 minute AMRAP of Double Unders

Notes: For total reps of Part 1 plus 1 rep for every 5 Double-Unders of Part 2 (any reps shy of 5 do not count – 98 reps = 19).

Tony Palazzo showing how you can practice a movement with consistency and become efficient at the movement.  He used to be able to only get 2 double unders in a row.  He can get around 100 now!  Good job Tony!