Barbell Club : 13/06/17

Snatch Barbell Warm-Up

Snatch-Grip RDL

Snatch Pull from Below Knee

Muscle-Snatch

Overhead Squat

Snatch Push Press

Drop Snatch

Hang Power Snatch

Snatch from Below Knee

 

A. Snatch High Pull + Power Snatch + OH Squat x 3 x 1+1+1 @ 55-65%

 

B.  Halted Pull + Snatch x 6 x 1+1 starting from 70% and progressive

 

C.  4 point Halted Snatch Pull (stop at 2’ from floor. mid patella, mid thigh, high hang) 3sec at each point 5x1 @ 110% use straps

 

D.  Front Squat - Deload

5 @ 55%, 5 @ 60%, 5 @65% (of your 3 rm)

 

Midline

GHD Back Extensions w/ Y Arm Raises 3 x 8-10 pause at top for 2sec