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 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

B.
Against a 3-minute running clock…
400 Meter Run
Max Reps of Overhead Squats (115/75 lbs)

Rest 2 minutes, and repeat for a total of four (4) rounds.

guest
23 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
John
John
January 12, 2022 12:09 pm

3 position snatch 60kg 65kg 70kgr 75kgr 80kgr
500row 11/12/7/11
At 3 position snatch we must do 1 snatch with 3 stops or snatch with 3 starting positions(3 snatch)? Thanks

Last edited 6 days ago by John
Toni Martos
Toni Martos(@ToniBaltimore)
January 12, 2022 9:59 am

A. 52.5 kg and 55kg
B done with 20cal ass and 50 kg
15/16/15/15

Luke Tipton
Luke Tipton(@luketipton)
January 10, 2022 8:28 pm

A. 3-position Snatch
145,150,155,160,165

B. 18,19,18,16 w/500m Row

Mike Slagle
Mike Slagle(@mike_slagle)
January 10, 2022 5:03 pm

Hotel Wod
5 rounds
2 sets of
10 HR pushups
25 air squats
1 min rest
14:02
I was on pace to close out every round under 2 minutes, but I couldn’t quite hold on pace with the squats on the last set of 25.

Logan Harris
Logan Harris
January 10, 2022 4:48 pm

A. 95-105-115-125-135
B. 3 rounds (shoulder was starting to tweak at end of 3rd set): 15, 18, 20 @ 115#
Good WOD! Working my way back into the hill here.

Aaron Danielson
Aaron Danielson(@ardanielson)
January 10, 2022 4:10 pm

A. 125-125-130-130-135 75-80%
B. runs 1:50-1:43-146-1:50 OHS 115# 12-15-14-12

Bradley A Schwartz
Bradley A Schwartz
January 10, 2022 3:11 pm

A. 95, 105, 110
B. 15, 17, 16, 16. 64 total.

Did a 20 cal bike instead of running and did SA DB thrusters.

Mugu
Mugu
January 10, 2022 3:08 pm

Snatches 95 for two sets 115 for the last 3. All smooth which surprised me.

Workout was total 52 OHS at 115

Anika Tipton
Anika Tipton(@anikatipton)
January 10, 2022 2:21 pm

A. 80#/85/85/90/95
B. 12/10/13/10
Had some small interruptions in rounds 2 and 4.

Heather Knapp
Heather Knapp(@heatherknapp)
January 10, 2022 2:21 pm

A) 55/55/60/60/60
B) rowed and #65
11/12/12/12

Jeremy Hammock
Jeremy Hammock(@jhammock)
January 10, 2022 12:41 pm

A. 125
B. 3 rds 48 reps total
115

James
James
January 10, 2022 11:35 am

115 3 position snatch

10,10,10,10 115lbs

500 meter row versus 400 meter run

Candy Olkey
Candy Olkey(@clolkey)
January 10, 2022 11:02 am

A. 3-position Snatch – 55#, 65, 75, 80, 75

B. Against 3 min running clock
500m Row – 2:13 / 2:15 / 2:14 / 2:12
Max OH Squats @ 75# – 6/8/8/8
***Ran the last 2 days so switched it up to rowing. Also…wanted to be able to wear my lifters for the OH squats…can’t run well in lifters!

Matt Mausolf
Matt Mausolf
January 10, 2022 10:07 am

RX 14 reps , no rest in error

Lee
Lee
January 10, 2022 9:46 am

A. Snatch 125#
B. 14 reps each round

Last edited 8 days ago by Lee
Andrew Craig
Andrew Craig
January 10, 2022 6:29 am

Only worked up to a 95lb snatches
Did just the bar during the workout, shoulders were feeling some discomfort.
Reps per round, 10-12-10-12

Al F
Al F(@frasersailing)
January 9, 2022 11:16 pm

Warmup done

A. SA DB 3 position snatch @28kg (85% of 1RM divide by 2) x5 sets

B. 4sets of
400m run
Max reps of SA DB OH squats @26kg

20,23,24,26
Total- 93

C. Travis’ core workout #1

Good little push and able to do 1 handed 🙏🏻

Al F
Al F(@frasersailing)
January 9, 2022 11:17 pm
Reply to  Al F

400m runs 1’42-1’46

Candy Olkey
Candy Olkey(@clolkey)
January 10, 2022 11:05 am
Reply to  Al F

It’s great to see you back Al…doing all this work SA and still putting up the numbers is amazing…always so inspiring!

Al F
Al F(@frasersailing)
January 10, 2022 1:19 pm
Reply to  Candy Olkey

Thanks Candy 🙏🏻 Is going to be a long slow recovery for sure but just trying to stay motivated!

Heather Knapp
Heather Knapp(@heatherknapp)
January 9, 2022 6:07 pm

Can anyone tell me if this programming runs in cycles to focus on different things?

Freeman
Freeman
January 9, 2022 9:49 pm
Reply to  Heather Knapp

I feel like the last cycle focused on power and this one is more of endurance and stamina.

Al F
Al F(@frasersailing)
January 9, 2022 10:04 pm
Reply to  Heather Knapp

Yea there was a deadlift cycle that finished around Xmas working up to a new 1RM. Snatch and c&j get cycled pretty regularly as well to build up to a new 1RM