Barbell’s Club 07072016
1st Drill

3 snatch deadlift (execução lenta)

3 hang snatch high pull

3 sots

5 rounds 
2nd Drill 

3 muscle snatch (1/2 lento-1/2 rápido)

3 hang power snatch 

3 overhead squat 

5 rounds
3rd Drill 

5X3 Snatch 
Extra: Handstand 

Barbell’s Club 04072016
1st Drill

5 rounds

3 clean deadlift 

3 clean high pull

3 press

3 push press
2nd Drill 

5 rounds

3 muscle clean

3 power clean 

3 jerk balance

6 split jerk balance (3/3)
3rd Drill 

5 rounds

3 power clean

2 push press

2 jerk balance

2 split jerk (D/E)
Benchmark: JT

21-15-9 reps:

Handstand push-ups,

Ring dips,

Push-ups
Score: Time