DB Snatch 5×3 ea arm
Fran (15′ time cap)
Equipment needed: pullup bar, barbell with weights, MB on bumper plate, timer
Weights: Women @ 65lbs (20kg bar + 5kg metal plates); Men @ 95lbs (20kg bar + green plates + 2kg metal plates…if there aren’t enough 2kg plates, bump up to 2.5kg plates)
Thrusters: butt needs to hit MB at the bottom, elbows locked out at the top directly over head. Head should be pushed through slightly at the top (non-RX for lower weight)
Pullups: Kipping allowed and any grip accepted. Chin above bar at top, arms fully extended at bottom. Non-Rx for violent kipping at coaches discretion (non-RX for band usage).
Suggested modification (for non-Rx performance): Use lower weights and / or reduce the rep counts.
Resisted Walks: 3 x 30m forward, 3 x 30m backward