The snatch pull will help those who tend to bend their arms early in the snatch. Begin the snatch from the ground and move through the second pull – you’ll shrug, but keep your arms straight. They may bend slightly due to the upward trajectory of the bar, but you should not bend them on purpose. Reset on the ground and then do a power snatch.
For the Tabatas, score them in a traditional way – your lowest number of any round is your number. So for Apollo Ono’s, if you do 12, 12, 10, 11, 10, 9, 10, 10 – your score is 9. For the Apollo Ono’s, “Rx” will be 4 feet (width of a mat) where your foot lands on or outside of the line and your inside hand touches down. Going one direction counts as one (so left, right is 2)
Snatch pull + power snatch (15 minutes)
Tabata Apollo Ono’s (skating strides)
rest 3 minutes