PERFORMANCE
Warm-Up.
“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…
Every 3 minutes, for 30 minutes (10 sets) for max load successfully lifted:
500 Meter Row
3 Snatches
Kept rows around 2min per and grinded up to 95# (total 2250).
Rx @ 95#
Each round touch and go
Could do 105# next time
Luke and I did this not every 3 mins, but as a you go, I go. Whenever one person got off the rower, the other one got on. I did power snatches with 95# (total 2850#) and Luke did all squat snatches at 135# (total 4050#).
God that was boring.
All rows under 1:50
Snatches at 95 pounds
Same
This was a good grind. All snatches done at 105. Great work everyone! Keep pressing on.
This one really tested my reliance 😆 Avg. about 1:54 on the row, 95 lb. snatch
1:50 – 1:55 for rows
135# each snatch
55# each set = 1650# total
Row times – 2:17/2:19/2:21/2:24/2:28/2:23/2:27/2:28/2:32/2:27
3,450 @ 115# snatch
4006 @ 75 lbs
95# snatches.
2850 total