Barbell Club : 05/12/17

Snatch Barbell Warm-Up

3 x Snatch-Grip RDL

3 x Snatch Pull from Below Knee

3 x Muscle-Snatch

3 x Overhead Squat

3 x Snatch Push Press

3 x Snatch Balance 

3 x Hang Power Snatch

3 x Snatch from Below Knee

 

A. EMOM Wave 15

Squat Snatch 

 

Min 1 - 3 @ 55%

Min 2 - 2 @ 65%

Min 3 - 1 @ 75%

 

Once finished min 3 go back to 60% for min 4, follow format for 5 rounds (15min)

 

B.  Front Squat 6x3

 

C. Barbell Cycling Conditioning optional (advanced lifters)

60sec x 3 w/ 60sec rest b/t each 60sec set

 

For 60sec Every 10sec complete 1 x Power Snatch @ 60kg

* Focus on stepping to the bar set up fast and strong, after each rep step back refocus.