July 11 Power Snatch 3+

Barbell Club

If you are going to participate in the Barbell Club we will have our first workout Monday July 15.  If possible try to come in knowing a 1 rep max for the following lifts: Squat Snatch, Power Snatch, Back Squat, Squat Clean, Power Clean, Jerk, Front Squat, and Press.  If you do not have a 1 rep, we will work with you to find a number. 

Warm Up

Dynamic Warm-up

3x3 Deficit HSPU

3x3 Pistols (Alt leg)

Skill

Power Snatch (5@50,3@60,3@70,3@80,3+@90)

Metcon

AMRAP 15

With a partner,

200 m Run

10 SDHP (75/55 - use bars)

Partners complete couplet, then switch