Barbell Club : 04/07/17

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

 

Every 2min x 3 (6min)

A. Snatch High Pull + Power Snatch + Overhead Squat x 3 x 2+2+2 @ 60-65%

 

Every 2min x 3 (6min)

B. Snatch High Pull + Snatch + Overhead Squat x 3 x 1+1+1 @ 70-75%

 

Every 2min x 3 (6min)

C. Snatch Pull + Snatch x 3 x 1+1 @ 80-85%

 

Every 2min x 3 (6min)

D. Snatch x 3x1 @ 90%

 

E.  Front Squat 

3 x 1 @ 100% of your 3 rm

 

Midline

Halted GHD Back Extensions 3 x 3 w/ 10sec pause (load may be used)