St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

Barbell Club 4/25/19

24
Apr

Barbell Club 4/25/19

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club

Warm-up

Warm-up Clean v2 (No Measure)

2 minutes on Bike/Ski/Rower

2 Rounds

10 Muscle Cleans

10 Front Squats

10 Presses in split Jerk stance

Weightlifting

Complex: Power Clean, 2 Hang Squat cleans, 1 Split Jerk (Heavy Single)

Perform all 4 movements without putting the bar down.
15 minutes to establish a heavy single complex

Power Snatch (Slow Pull 2 Reps E2 for 16min)

Every 2 minutes perform 2 Slow pull power snatches. Building in weight.

For a slow Pull power snatch, perform the initial pull (from ground to mid thigh) at half speed and then full speed from then on.

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