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21/03/16 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 8 sets

2 Position Snatch Deadlift – 3 reps x 5 sets

Deadbugs – 10 reps x 4 sets

Intermediate

Snatch + Hang Snatch – 70-75%/1+2 reps x 4 sets

2 position Snatch Deadlift – 90-100%/3 reps x 4 sets

Back Squat – 70%/6 reps x 4 sets

Push Press – 4 reps x 4 sets

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