Barbell Club – Thu, Mar 30
Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
1 Prone Swimmer Hover
1 Hip CAR each leg
High-Hang Snatch (EMOM x 20 mins:
Mins 1-7: 3 High Hang Snatches at no more than 70% your of 1RM
Mins 8-14: 2 High Hang Snatches at no more than 80% of your 1RM
Mins 15-20: 1 High Hang Snatch building to a heavy but perfect single)
Mins 1-7: 3 High Hang Snatches at no more than 70% your of 1RM
Mins 8-14: 2 High Hang Snatches at no more than 80% of your 1RM
Mins 15-20: 1 High Hang Snatch building to a heavy but perfect single)
Metcon (Time)
AQAP complete:
400m Snatch Grip OH Barbell Carry
Metcon
Complete 3 sets of:
4 Challenging Box Jumps
8 Lu Raises
Metcon
Complete 3 sets of:
60 sec Pike Hold on floor
3 Hanging Scapula CARs in each direction
