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  • Writer's pictureJohn Fadel

Wednesday 6:30pm Barbell class


Emom x 10 min

2 Front Squats ALL at 80% of 1RM

Clean Drills

3 sets Building (stay light)

3 x 3 position 3ct Pause (3ct at each position from the ground below knee/above knee/power


-in between sets you’ll complete

15 Scap/rear delt raises w/DB’s

Emom x 8

Building .. start at 50-50% of 1 rep squat clean

-2 squat cleans (must’ve-set each one) NO touch & go

Stretch & Roll out

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- Athletes should work to go up in weight each set. - All reps should be completed before putting the bar down. - Somewhere between 70-80% of your 1RM clean is a great place to be by the end. - Score:

Barbell Class Warm up Hip Drills Ankle mobility Shoulders Ploy’s Snatch Drills 5 rounds 3 lift offs+ 3 high pulls + 2 Angel Drops + 2 OHS Snatch complex Emom x 2:30 8 rounds 1 high pull + 1 pause snat

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