January 19, 2019 – Barbell Club

January 19, 2019 – Barbell Club

A. Snatch Pull + Low Hang Snatch 6 x 1

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

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

Low hang this week looking to Pause below the knee keeping tension then slowly moving back through the snatch.

Bend in knees as passing towards floor.


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

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.


In teams of 2:

Within 18 minutes:
Snatch + Hang Snatch
– Set 1 – 30 complexes @ 65%
– Set 2 – 30 complexes @ 75%
– Set 3 – 30 complexes @ 85%
Rest as needed

Percentages Based on MAX.

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.


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