OUR FIRST LIVE STREAMED BARBELL CLASS WILL BE ON TODAY AT 3PM.  THIS IS SOMETHING EXTRA WE ARE ADDING TO THE SCHEDULE OVER AND ABOVE OUR REGULAR CLASSES.  YOU WILL NEED A BARBELL FOR THIS, OR AT THE VERY LEAST, A PVC/LENGTH OF PIPE TO WORK THROUGH THE TECHNIQUES.  

WARM-UP 1

2 rounds of:

30s Deep squat

30s side Plank each side

10 Arrested Supermen reps

WARM-UP 2

2 rounds (empty bar)

10 Front Squats

10 Good mornings

10 Bentover rows

SNATCH WORK

A. 8 minute EMOM

3 High hang muscle snatches + 3 Overhead squats (light)

B. 4 sets of:

3 Power Snatch + Overhead squat @moderate weight

1 min rest between sets

STRENGTH

OPTION 1

“I don’t have much weight”

4 sets of:

4 Snatch high pulls

4 Full snatch

1 min rest between sets

-then-

5 sets of:

10 Back squat jumps (empty bar)

10 Snatch grip RDLs

OPTION 2

“I can load up”

4 sets of:

4 Snatch pulls @60% 1RM deadlift

2 min rest/set

-then-

5 sets of:

5 Back Squats @80% 1RM Back Squat

2 min rest between sets