Barbell Club : 27/06/17

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 Drop Snatch

3 x Hang Power Snatch

3 x Snatch from Below Knee

 

A. Snatch High Pull + Power Snatch + Snatch Balance x 3 x 1+1+1 @ 50-60%

 

B.  Escalating EMOM - Snatch + OH Squat

Starting 60% complete 1 round every min, once 3 (3min) successful rounds are complete then increase the load by 5%, follow this format until 80-90%.

 

C.  Snatch Pull 3 x 1.1.1 @ 90-95%

 

D.  Front Squat 

2 @ 80%, 2 @ 85%, 2 @90% (of your 3 rm)

 

Midline

Loaded GHD Back Extensions 3 x 8