September 7, 2019 – Barbell Club

September 7, 2019 – Barbell Club

A.

Snatch 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.

B.

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

Use percentages of A work.

C.

In teams of 2:

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

Complete as a team of 2:
50/50 @Moderate to light loading both elements must be completed in sets of 5 use this to dictate your weights

40/40 @Heavy/moderate loading both elements must be completed in sets of 2 use this to dictate your weights

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