Fargo Barbell Week of 11/7/16

Monday 11/7/2016 (Class with Coach Thuy at 6:30pm)

Power Snatch

15x1 EMOM Start at 65-70%

Pause Back Squat

4 @ 7

4 @ 8

4 @ 9

2 down sets

Snatch Pulls

2 @ 85%

2 @ 95%

2x2 @ 105%

Tuesday 11/8/2016

Clean

6x1 @ 75%

Jerk

Work to heavy double, then 3 down sets

Wednesday 11/9/2016

Hang Snatch

6x1 @ 75%

4 sets:

10 Back Extensions

10 Hip Thrusts w/pause at top

Thursday 11/10/2016 (Class @ 6:30pm with Coach Thuy)

Low Hang Clean

Build to heavy single, then 3x1 @ 85-90%

Pause Front Squat (7 count pause)

5x3 @ 50-60%

Windshield Wipers

4x10 AHAP