September 28, 2019 – Barbell Club

September 28, 2019 – Barbell Club

A.

Snatch Lift Off + Snatch High Pull + Snatch
– Set 1 – 2 complexes
– Set 2 – 2 complexes
– Set 3 – 2 complexes
– Set 4 –
– 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.

Hang 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:

12 Rounds for Time:
15 Box Jumps
6 Power Snatches @ 60%
3 Squat Snatches @ 75/85%

Alternating Rounds: Between Partners
Goal is to fatigue legs with explosive jumping.

Power Snatches should be performed unbroken choose load accordingly

Snatches to be performed in singles.

6 Rounds each.

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