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  • Writer's pictureJohn Fadel

Wednesday 6:30pm Barbell training

Snatches


Drills

Pause Snatch Pulls

Pause Snatch High Pulls

Panda pulls

Muscle snatch

Snatch


Emom x 10

Building

2 HH power snatches


Build to Heavy’ish

1 snatch Pull + 1 power snatch + 1 squat snatch





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Barbell flow :15-:20 each Goodmornings Back squats Elbow rotations Press & reach Stiff Leg deadlifts Front squats Workout Front Squat On the 2:00 x 5 Sets: 8 Front Squats Start First Set at 50% & Buil

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Barbell flow :15-:20 each Goodmornings Back squats Elbow rotations Press & reach Stiff Leg deadlifts Front squats Workout Front Squat On the 2:00 x 5 Sets: 8 Front Squats Start First Set at 50% & Buil

Saturday WOD

A) 5 min Ski Erg (3 hard pulls at start of each minute) B) 1 Round: 12 Alternating Tempo Cossack Squats 12 Snow Angels 12 Bird Dogs 12 Split Squats (knee over toes as much as possible)Spend 1:00 in th

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