2011 EWC Kazan

18/03/16 Barbell

Warm Up

2 rounds of: 10 Good mornings (empty bar), 10 Wall Squats (hands on head), 10 Sotts presses

2 rounds of: 5 Overhead squats, 5 Snatch Deadlifts, 5 Snatch pull under

Beginners

Snatch (no contact) – 3 reps x 5 sets

Clean (no contact) + Split Jerk – 3 reps x 5 sets

Back Squat – 5 reps x 4 sets

Intermediate

Snatch – 70-75%/2 reps x 5 sets

Clean – 80%/3 reps x 4 sets

Front Squat –80%/5 reps x 4 sets

Hyperextensions – 10 reps x 3 sets

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