Barbell class

CrossFit Texarkana – Border City Barbell Club

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Barbell Warm up

Row 2 min

Group warm up

Snatch Drills with PVC

Snatch Complex #1

4X3 power snatch+ Overhead squat

Build to 70% of full snatch max

Snatch Complex #2

Full Snatch

9X2 @70%

every 90 seconds

Jerk Drills

Breathing and bracing

jump to split (no bar)

Jerk from BTN jerk grip

Jerk from Rack

Pause Jerk

4X3 @ 70%-75%

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