10-25-21

Dropping and Respect for Equipment


  1. Never drop an empty barbell; gently place it on the ground.

  2. Never drop a barbell w/ 10’s or 15’s; in order to drop the barbell, you must have at least 25 pound plates on it.

  3. Never drop a barbell w/ only metal plates; only rubber plates can be dropped and metal should never slam the ground.

  4. Never drop a barbell from overhead; your hands should be on the barbell until it is lower than your shoulders.

  5. Never slam a barbell in training; even if it is a PR, drop the bar with control and respect.

  6. Never drop a dumbbell or kettlebell on the ground; it is never allowed in sanctioned competition and it destroys the equipment. Always control your DB or KB during training.

Snatch Day!

Squat Snatch 3x3

-all reps are touch and go

-3x3 at the same weight, around 85% (more than a recent 4x4 Snatch)

-should all be successful, sexy reps

0:00-5x30%

2:00-5x40%

4:00-5x50%

6:00-4x60%

8:30-4x70%

11:00-4x80%

14:00-3x85% (set 1)

17:00-3x85% (set 2)

20:00-3x85% (set 3)

PART 2

AMRAP 10

-10 Burpees to Target

-10 Power Snatches


115/85

95/65

75/55

55/35

55/35 from the hang


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