2.14.19. Renegade – Barbell Foundations

WARM UP

3 Rounds:

  • 2:00 Rower
  • 1:00 bottom squat hold w. KB
  • :30 banded high rows
  • :15 kipping

2 Rounds Empty Bar Warmup:

  • 5 snatch pull
  • 5 hang snatch
  • 5 snatch grip push press
  • 5 back squats
  • 5 bent over rows
  • rest 1:00

MOBILITY

:60/60 dowel front rack stretch
:90/90 banded Sampson stretch
:90 wall squat stretch

STRENGTH

A. Series – 10 Minutes to build to a heavy complex of:

  • 4 clean pulls
  • 2 PC
  • 1 FS

B. Series – 10 Minutes to build to a heavy complex of:

  • 4 snatch pulls
  • 2 power snatch
  • 1 hang power snatch

AUXILLARY

5-6 sets of:

  • 3 Heavy snatch grip push press
  • 10 empty bar OH squat with 2-3 sec pause @ lowest point