September 21, 2019 – Barbell Club

September 21, 2019 – Barbell Club

A.

Snatch Pull + Snatch
– Set 1 – 3 complexes
– Set 2 – 3 complexes
– Set 3 – 2 complexes
– Set 4 – 2 complexes
– Set 5 –
– Set 6 –
Rest as needed

Goal is to control the barbell back to the floor. No touch and go. Reset on the floor before snatching.

Loading up and changing peoples start positions is the goal through this legs parallel to the barbell shoulders in line with bar from the floor.

B.

Power Snatch
– Set 1 – 5 reps @ 50%
– Set 2 – 4 reps @ 60%
– Set 3 – 3 reps @ 70%
– Set 4 – 2 reps @ 80%
– Set 5 – 1 rep @ 85%
– Set 6 – 5 reps @ 50%
– Set 7 – 4 reps @ 60%
– Set 8 – 3 reps @ 70%
– Set 9 – 2 reps @ 80%
– Set 10 – 1 rep @ 85%
Rest as needed

Use percentages of heaviest A work.

C.

In teams of 2:

For Time:
50 Power Snatches
40 Squat Snatches
30 Overhead Squats

Complete: Barbell Loaded @50-75% of Heaviest A work.

Power Snatches to be completed in sets of 5.
Squat Snatches in Sets of 4.
Overhead Squats in Sets of 3.

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