Barbell WOD Tuesday June 12, 2018



CF Kids Camp June 25-29 & July 23-27th

4-7 yrs from 9am – 12 noon
8-13 yrs from 1pm – 4pm

Signup by June 10th to receive guaranteed tshirt! (July 9th for 2nd camp)

CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – Barbell CLUB


Complex: Snatch grip DL + High Hang Snatch + OHS @ tempo 4211

8 sets, 1 rep in complex – build across to heavy load, rest 90 sec btw sets

Heaving Snatch Balance

5×3 – WITH 2 SEC PA– USE at bottom of OHS

**use the heaviest load you can maintain good form and technique WITH the pause, same weight across all 5 sets

Snatch Grip Deadlift

In no more than 10 minutes, build to heavy set of 6

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