Power Snatch 7×1 (light and fast)
“Fran”: (for time: 21, 15, 9 reps of thrusters and pullups), 15′ time cap
Start with 21 reps of thrusters and pullups before moving down in reps
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 (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 band usage)
Suggested modification (for * performance): Use lower weights and / or reduce the rep counts.
*Record board attempts need to be on video
Resisted Walks: 3 x 30m forward, 3 x 30m backward