FREE Snatch Clinic Saturday at Federal Hill from 11am-12pm.

Barbell Club Cycle begins Tuesday January 14th.


Every 3 minutes for 12 minutes 
9 Power Snatch 
_____ Toes to bar 
Rest with remaining time 

Fitness: 95/65 (10 T2B) 
Performance: 135/95 (12 T2B) 
Open: 155/105 (15 T2B)


500/400 M Row x 3
Equal Work to rest ratio 

(If it takes you 2:00 to row the 500/400 then rest 2 minutes) 
(Pick a distance that takes 2:00 or less each round) 

Athletes: The endurance work should be done at 80% effort.  Hard, but something you can maintain through 3 rounds.  For the first portion choose a load on the bar that is challenging.  You should get 1- :30 of rest each round.