Dropping and Respect for Equipment
Never drop an empty barbell; gently place it on the ground.
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.
Never drop a barbell w/ only metal plates; only rubber plates can be dropped and metal should never slam the ground.
Never drop a barbell from overhead; your hands should be on the barbell until it is lower than your shoulders.
Never slam a barbell in training; even if it is a PR, drop the bar with control and respect.
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