In Barbell Club

Saturday

Warm up

2 Muscle Snatch + 2 Snatch Push Press + 2 Overhead Squat x 4 sets
A) Every 90 sec for 8 sets :

Power Snatch + Overhead Squat + Snatch (Hold bottom for 2sec)
Build to a HEAVY complex.
B) Emom x 10 min
Push Press + Jerk Behind the neck + Jerk (Hold split for 3 sec)
C) Jerk dip squat 5 x 3 @ 80-100% of best Jerk

ACCESSORIES

3 sets with no rest :
a) Weighted back extension x 10
b) Weighted plank x 20 sec hold
c) Side bend x 30 reps

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