1. Power Snatch
Metcon
3 Rounds for time
20 KB Swings
10 Rainbows
The power snatch will start from where the bar would be on the floor if there were 45lb plates on it. If we don't actually use those (you never know) I'll just have you start with the bar at approximately mid-shin height. This position will look and feel similar to the clean deadlift we did last Thursday, i.e. upright torso, shoulders over bar, shins angled forward.
Notice in the video of the heaving snatch balance, you start with your feet in the receiving/squat position. The feet SHOULD NOT MOVE. Simply, dip, drive, and try and outrace the bar to the bottom. Don't worry, we'll practice.
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