I felt much more comfortable about today's workout, compared to yesterday's. I've been working on my Oly lifts as part of my warm up, so I knew roughly what to expect. But the Olympic lifts aren't familiar to everyone, so here's a quick & dirty explanation of the exercise, and a vid.
In the Snatch, the athlete must lift the barbell from the ground to overhead in one fast movement. The Power Snatch is a type of snatch in which the bar is caught overhead while the athlete is not in a full squat. In the video, you can see my hips are above my knees the whole time. Although my arms support the bar, the majority of the force is generated by an explosive hip extension.
3 sets of Chin-ups for max reps (15,11,12)
3 Power Snatches on the minute, every minute, for 15 minutes (45 total reps)
CFFB recommended using 70-80% of your heaviest power snatch for this workout. I'd say that if you're new to the power snatch, you can probably stick to right around 80%. I'm pretty sure some technique flaws are keeping me from having a heavier snatch, so I opted for 45kg (81% of my 55kg max). However, if you're brand new to heavy lifting, then strength may be a limiter, so those folks should stay closer to the 70% range.