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8/7/2017-Barbell of the Day

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Week 1:
Prep:
3 Sets:
5 Muscle Snatch
5 Tall Snatch
5 Overhead Squats
5 Snatch Push Press
5 Snatch Balance

  1. Snatch- EMOM- 1 @70%x20
  2. 2- Sec Pause Back Squat– 4-6 Reps @ 80%; 3 Down Sets
  3. 2″ Deficit Snatch Deadlift + Shrug- 4-6 Reps @ 80%; 3 Down Sets

*Snatch work should be pretty and technical. 70% should allow crisp reps, if you are having an off day adjust accordingly. 

**For strength pieces the goal is to hit 6 if possible but keep them clean and technical and leave a rep in the tank. Drop 10% and hit 3 back off sets using the same rep scheme that you hit for top set.