Barbell Club : 11/07/17

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. EMOM Wave 15

Power Snatch

Min 1 - 3 @ 60%

Min 2 - 2 @ 70%

Min 3 - 1 @ 80%

 

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

 

B.  Front Squat

3 x 3 @ 85% of your 3 rm

 

C. Midline

GHD Back Extension 4 x 8

Strict Leg Raises 4 x 8