A summary of the rules for the RKC snatch test:
- Resting position is in the up position, overhead.
- Only 1 hand change is allowed.
- My weight class determines that I must perform at least 64 reps to successfully pass the test.
Test: I performed 30 reps with the left and 30 reps with the right; total = 60
I have 64 in my grasp but chose to keep some in the tank. I admit some fatigue in grip and need some tricep endurance.
Based on this benchmark, I will use some assistance exercises to build endurance. Overhead holds and farmers walks are on the menu.
Snatch - see above
Ride - 20
Overhead hold - 32k - 30 seconds l then r.
pull up - 2x10