BLK LBL Fitness Club – FITNESS / PERFORMANCE

Snatch

Snatch: Build to a new 1RM

Post: 3 sets of 8 Bent-over Barbell Rows

Bent Over Barbell Row (Weightlifting Variable Reps & Sets)

*Rest 1:00-1:30 b/t sets

Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.

The Bullpen (AMRAP – Rounds and Reps)

(RX’d)

2 sets

6:00 AMRAP

10/8 Calorie Air Bike

8 Power Snatch (75/55)

2 Wall Walks

-rest 3:00-

(Scale)

2 sets

6:00 AMRAP

6/5 Calorie Air Bike (Or 8/7 Calorie Bike Erg)

8 Dumbbell Snatch (light)

2 Inchworms

-rest 3:00-

Target number of rounds each set: 4+ Rounds

Minimum number of rounds before scaling: 3 rounds

Fitness (5 Rounds for reps)

5 Rounds

12 Ring Row

600/500m Ski Erg (= 1 rep)

20 Walking Lunge Steps

Rest 1 min Btw rounds