January 18, 2020 – Barbell Club

January 18, 2020 – Barbell Club

A. Every 1 minute, for 6 minutes (6 sets):

3 Hang Power Snatches + 1 Snatch

Completing 3 Lighter Speed biased Hang power snatches: In 3 Reps in a row

Hang to be performed from below the knee.

Look to load the hang powers @50%-60% of your 1rm.

Building through the singles into a heavy single for the day.

Log heaviest load.

B. Every 1 minute, for 10 minutes (10 sets):

Snatch Pull + Hang Power Snatch + Hang Snatch

Snatch Pull: Pulling the barbell to around chest height focusing on a long drive through the legs into the floor.

Hang Power Snatch: Hamstring loading is the goal.
Hang Squat Snatch: Hamstring loading is the goal.

C. 5 Rounds for Time:

In teams of 2:

16 Hang Power Snatches @ 60%
16 Overhead Squats @ 60%
2 Snatches @ 80/90%
Time Cap: 18 minutes

In Teams of 2:
Complete….

Unbroken Complexes of 8 Power snatches touch and go into 8 Overhead squats

Once both partners have completed this move onto 6 Single snatches alternating between the pair.

Complexes to be performed:
HPS + OHS @60% Of max
Snatch @80% Of max

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