Barbell Club : 20/06/17

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 @ 50-60%

B.  Snatch  @ 60-70% 2x2, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% + 3x1

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

 

D.  Front Squat 

3 @ 75%, 3 @ 80%, 3 @85% (of your 3 rm)

 

Midline

GHD Back Extensions w/ Y Raises 3 x 10-12 pause at top for 2sec