PERFORMANCE

Warm-Up.

Hold bottom of Air Squat for 1 Minute

Followed by…

Two Sets:
30 seconds Side Plank
30 seconds Side Plank
30 seconds Single-Arm Plank
30 seconds Single-Arm Plank
Rest 30 seconds

Followed by…

Hold bottom of Air Squat for 1 Minute

Followed by…

With empty bar:
8 Back Squat, 8 Snatch Grip Deadlift, 8 Snatch Grip Press from Behind the Neck
4 Muscle Snatch, 4 Overhead Squat
4 Hang Power Snatch, 4 Power Snatch
4 Squat Snatch

*Every new line means take a short break before moving to the next movements. If snatch/OHS isn’t working for you, do this complex with cleans instead.

Then…

A.
Take 15-20 minutes to build to approximately 80-85% of your 1-RM Snatch

B.
Every 2 minutes, for 20 minutes (10 sets) for max load successfully lifted:
350/300 Meter Row or Ski Erg (or 700/600 Meter Bike Erg)
3 Snatches

Sum the total amount of weight successfully lifted in the 30 snatch attempts.

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Luke Tipton
Luke Tipton
August 16, 2021 7:28 pm

A. Worked up to 175
Felt good for the 2nd time snatching in 5 months

B. 3,330 all full snatch w/ 350m row
Started at 135 and missed the first rep of set 2. Took the 4th set off to change weight to 125. Made all remaining reps w/ 5-10s to spare each round.

Last edited 2 months ago by Luke Tipton
Christopher Miller
Christopher Miller
August 16, 2021 6:28 pm

A. Worked up to 150# Power Snatch
B. Spicy one – mental negotiations started on R3 – “5 and done?” – R5 – “Let’s call it at 7 …” – R7 “3 left … might as well pace and finish”.

As Rx w/ 115# (3,450) … all about the row.

… three full weeks in of mix and match – good times.

Last edited 2 months ago by Chris M.
Matt McDonald
Matt McDonald
August 16, 2021 4:10 pm

Warmup done
A. Up to 155lb. Post Covid PR
B. 10 mins (5rd) completed. 95lb power snatches. Aggressive pace on the row, whomever does this legit is a beast.

Mugu
Mugu
August 16, 2021 4:50 pm
Reply to  Matt McDonald

Agreed

Mugu
Mugu
August 16, 2021 4:04 pm

Only have 95# at the station today. And one rower. And two people.

So it was more like every 3 min for 30. But it got done. Squat snatches. No misses. Touch and go.
Woo!

Last edited 2 months ago by Mugu
Lawrence Bogner
Lawrence Bogner
August 16, 2021 4:03 pm

A. Built to 165#
B. Hang Cleans x3 @135# (Shoulder couldn’t take the snatch count)
Ran 200M on odd minutes (1:05, 1:03, 1:00, 1:02, 1:03, 1:05, 1:06, 1:07, 1:09, 1:02)

Zach Davis
Zach Davis
August 16, 2021 2:53 pm

Warm up done.

A. Built to 220 felt smooth for not snatching for a while.

B. Did 3 sets at 185 was not sustainable and missed 3rd rep on 3rd set so dropped to 165 and finished last 7 sets there. Squat snatches throughout.

Mike
Mike
August 16, 2021 1:14 pm

M 51/190/6’
Subbed 42 sdhps with a 45# kettlebell. Power snatches@ 105# for a total of 3150#.

Mike
Mike
August 16, 2021 1:10 pm

M 51/190/6’

Candy Olkey
Candy Olkey
August 16, 2021 12:19 pm

A. Snatch – (based off 100# 1RM) – 55#, 65, 75, 80, 85, 90

B. E2M for 20 Min for max load successfully lifted
300m Row
3 Snatch @ 65#
***3/1/2/2/2/2/1/2/2/2 = 1235#
***Row times – 1:17 / 1:23 / 1:23 / 1:23 / 1:23 / 1:23 / 1;24 / 1:26 / 1:25 / 1:21
Literally NO rest on this one! I had a great quality C planned for my legs…lets just say my legs backed out of that idea after this one!!

Zach Davis
Zach Davis
August 16, 2021 3:09 pm
Reply to  Candy Olkey

Thought there would be rest….there was none!

Andrea De Vries
Andrea De Vries
August 16, 2021 8:32 pm
Reply to  Candy Olkey

Amazing candy!!!!! 🙌🏼🙌🏼

Toni Martos
Toni Martos
August 16, 2021 11:53 am

A. Find rm today 3 fails with 70kg
Up with 67,5kg
B. Alternated row and ski
Snatch 55kg total 1210kg

Candy Olkey
Candy Olkey
August 16, 2021 12:28 pm
Reply to  Toni Martos

Outstanding work Toni! Was the ski any faster/easier than row? I did a warm up on the AB for 600m and decided that was NOT going to work since the warm up took 1:40.

Toni Martos
Toni Martos
August 16, 2021 11:16 pm
Reply to  Candy Olkey

More or less is same row ski, my time in row 1:20-1:30,,, in row 1:15-1:25 but in ski put the dumper in position 1 and in row in position 6 its the diferent in row are more strong than ski

Jeremy Hammock
Jeremy Hammock
August 16, 2021 10:56 am

Partner workout
Emom 2 min 20 min
1. Two power snatch 135
2. Row 250m

Candy Olkey
Candy Olkey
August 16, 2021 12:26 pm
Reply to  Jeremy Hammock

Would love to know how you broke this up for partner..was each of you working or was it I go you go? Partner wod sounds way better for this one!!

Jeremy Hammock
Jeremy Hammock
August 16, 2021 12:30 pm
Reply to  Candy Olkey

Yes we broke it up. I rowed on odd minutes and he snatched on odd. Then we flipped it. Nice and easy. We couldn’t snatch the same so we just adapted

Andrea De Vries
Andrea De Vries
August 16, 2021 6:56 am

A. Worked up to 60 lb
B. Good god. 675lb total. Started with three 60lb snatches. Switched at round three to three snatches with empty 45lb bar. Things went downhill fast after that… ended up sticking with empty bar singles, and even had to miss the lift altogether on round seven.

Candy Olkey
Candy Olkey
August 16, 2021 12:21 pm

I feel your pain Andrea…this was tough..mentally and physically! Great job sticking with it each round!!

Hunter
Hunter
August 16, 2021 3:07 am

Did power cleans EMOM x 9,
Min 1-3- 3 @ 165#
Min 4-6- 2 @ 185#
Min 7-9- 1 @ 205#
Max PC is 225#

Box jumps EMOM as well with some hang clean high pulls

Did a variation of B
Every 2 min x 20 minutes
Even rounds:
350m row
3 squat cleans @ 135
Odd rounds:
350m row
4 burpee box jump overs

Easy 20 minute assault bike

Candy Olkey
Candy Olkey
August 16, 2021 12:23 pm
Reply to  Hunter

Great work Hunter! I dare say the BBJO may have been hazardous to my shin health on this one..no way!