Warm-Up | Performance
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements”
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)
B.
For time:
40/30 Calories of Assault Bike
30 Ground to Overhead (75/55 lbs)
20 Bar-Facing Burpees
400 Meter Run
20 Bar-Facing Burpees
30 Ground to Overhead (75/55 lbs)
40/30 Calories of Assault Bike
A. 95115-125-135-145# 85% of 1RM
B. rx 15:59
А. 70/75/80/85/90 kg
B. 18:40
A. 40/50/55/60/62’5
B.
40 cal row
30 gtoh at 30
20 burpees over the bar
8 sled push (+10)
.
.
.
# time capped at 15′. (~16)
A. From 70% up to 90% of 1rm
B. 17:29 30kg bb
A: 25kg/25kg / 30kg / 35kg/35kg
B: row 30/ ski 400m