January 12, 2019 – Barbell Club

January 12, 2019 – Barbell Club

A. Snatch Pull + Low Hang Snatch 6 x 1

Snatch Pull + Low Hang Snatch
– 6 sets of
Rest as needed

Looking to build to around 85% of your 1rm Snatch for Complex A.

Snatch Pull is not a high pull. Looking to make contact shrug then be ready and set for the low hang.

Bend in knees as passing towards floor.

B. Power Snatch + Hang Power Snatch + Overhead Squat 10 x 1

Every 30 seconds, for 5 minutes (10 sets):
Power Snatch + Hang Power Snatch + Overhead Squat

Both Partners Have to complete Set in Allotted time.

Looking for footwork and Positioning during the Hang power into the overhead squat.
Looking to keep feet in place through all lifts. No movement of the feet.

Speed is key.

C. Snatch + Overhead Squat 30-30-30

In teams of 2:

Within 18 minutes:
Snatch + Overhead Squat
– Set 1 – 30 complexes @ 70%
– Set 2 – 30 complexes @ 80%
– Set 3 – 30 complexes @ 90%
Rest as needed

Percentages are based From A.

Goal is to Alternate Reps:
Partner 1 Completes 1 Rep then partner 2 Completes. 15 Reps per person.

Rules: Any foot movement or moving after the catch of the lift = a No Rep.

Every no rep partners must complete 20 Burpees over the barbell and start the set again.

EVEN ON REP 20 of a set.

Percenta

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