Cornerstone Barbell Club – CornerStone Training

Warm-up

Warm-up (No Measure)

1. Warm-up

3 Steady Rounds:

12 Hang Snatch 95/65lbs

18 Air Squats

24/18 Calorie row

Conditioning

Metcon (AMRAP – Rounds and Reps)

2. Conditioning

AMRAP 10 Minutes

Climb the Ladder

5 Wallballs 30/20lbs

5 Box Jump Overs 24/20″

10/10, 15/15, etc.

Strength and skill

snatch complex (1×1)

3. Lift

Find 1RM Snatch Complex

Power Snatch + Squat Snatch + Hang Squat Snatch

Accessory work

Metcon (Time)

4. Interval

3 Rounds:

Run 400m

15 Strict HSPU

Rest :60