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…

A.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull + Power Snatch + Overhead Squat @ 70-75%

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Lift-Off + 1 Snatch from Below the Knee @ 75+%
(After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)

B.
“Grettel”
Ten rounds for time of:
3 Clean & Jerks (135/95 lbs)
3 Bar-Facing Burpees

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
30 seconds of Mountain Climbers
30 seconds of Death March @ 1111 Tempo
Rest 30 seconds

Followed by…

Two sets of:
30 seconds of Ground to Sky Reaches
30 seconds of Burpee Jump Backs
Rest 30 seconds

Followed by…

Two sets of:
30 seconds of Right Arm Overhead Carry
30 seconds of Left Arm Overhead Carry
Rest 30 seconds

When the running clock reaches 12:00, perform the following…

Every minute, on the minute, for 20 minutes (4 sets of):
Station 1 – 10 Right Leg Reverse Lunge to Cossack Squats
Station 2 – 10 Left Leg Reverse Lunge to Cossack Squats
Station 3 – 16-20 Alternating Arm Push Press
Station 4 – 30-45 Second Nose to Wall Handstand Hold OR Plank Hold
Station 5 – Rest

NO EQUIPMENT SUGGESTIONS:
Alternating Arm Push Press – Substitute Push-Ups

When the running clock reaches 35:00, perform the following…

Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
60-Foot Lateral Shuffle*

When the running clock reaches 43:00, perform the following…

Complete as many rounds and reps as possible in 4 minutes of:
4 Dumbbell Burpee Deadlifts
60-Foot Lateral Shuffle*

When the running clock reaches 49:00, perform the following…

Complete as many rounds and reps as possible in 3 minutes of:
3 Devil’s Press
60-Foot Lateral Shuffle*

*For the 60-Foot Lateral Shuffle, place two objects 10 feet apart. You will shuffle back and forth, touching the objects with your hand each time, for a total of 60 feet (3 each direction).

NO EQUIPMENT SUGGESTIONS:
Dumbbell Burpee Deadlifts – Substitute Down Ups
Devil’s Press – Substitute Burpee Tuck Jumps

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

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Janelle Winston
Janelle Winston
February 20, 2021 5:25 pm

A. 65, 70, 75
80, 85, 90
90, 90, 95

B. 5:59. – excited about this!

barefoot squatter
barefoot squatter
February 22, 2021 11:12 am

That is an INSANE time, killed it!!!

Janelle Winston
Janelle Winston
February 22, 2021 3:04 pm

Hey, Thanks! I was really happy with the effort. Kept moving and didn’t waste time catching my breath or putting chalk on my hands, like I normally do. 🙂

barefoot squatter
barefoot squatter
February 22, 2021 3:37 pm

Heck yea u should be! Those are usually “break thru moments” that propel metcon times going forward

Logan Harris
Logan Harris
February 19, 2021 7:22 pm

A. 95,105,110
120,125,130
135,140,145

B. 5:23 Rx

barefoot squatter
barefoot squatter
February 22, 2021 11:13 am
Reply to  Logan Harris

Absolutely crushed it, crazy fast time

Viv C
Viv C
February 19, 2021 12:11 pm

A.
1. 65-65-75
2. 75-75-85
3. 85-95-100#

B. “Grettel”
6:35 Rx

Jon F.
Jon F.
February 19, 2021 11:02 am

Rx 12:10

Jameson
Jameson
February 19, 2021 5:50 am

A.
1. 115
2. 135
3. 165

B. Grettel: 8:32

Al Fraser
Al Fraser
February 19, 2021 12:06 am

Warmup done

A.1. 45kg
A.2. 52kg
A.3. 57kg

Based off 65kg 1RM, pushed the %’s up a bit just to test myself.

B. ‘Grettel’ FT 10rds
3 C&J’s @61kg
3 bar facing burpees

9’49

This metcon was never going to be my best with C&J’s at 68% of 1RM and a very average technique at best!! Attacked it as an EMOM, I’m sure some of you guys will smash this!!!

Candy Olkey
Candy Olkey
February 20, 2021 9:40 am
Reply to  Al Fraser

Awesome work keeping it at EMOM…I tried..but rounds 6-8 got me. I felt bad because I wasn’t able to go with squat cleans..but at 70% of my 1rm for 30 reps would have taken twice as long and didn’t seem like a very affective workout.