July 1, 2021 – Performance

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 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

B.
Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row
15 Bar-Facing Burpees
15 Power Snatches (135/95 lbs)

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT

**Next week is the final week we will post our At-Home Workouts in this location. Stay tuned for the launch of a new and improved version of our At-Home Workout Program this September!**

In the meantime, feel free to scroll back over the past 70 weeks (!!) and repeat some of the ones you really loved or maybe missed.

And…we are trying to get a feel for how many people are currently following this program. If you can take 15 seconds to comment below with a simple “yes”, we’d appreciate it. If you can take 2 minutes and fill out this quick survey, that’s even better! We want to make sure we are giving you what you need in the new & improved program!

When the clock starts, perform…

Two sets of:
60 second Jog
30-45 second Hollow Hold
15-30 seconds of Jumping Lunges
30 seconds of Single-Arm Deadlifts Each Side

Followed by…

Two sets of:
30 seconds of Lateral Line Hops
30 seconds of Side Plank Each Side
15 seconds of Single Arm Dumbbell Hang Cleans Each Side

Followed by…

One set of:
30 seconds of Running Man Line Hops OR Double-Unders
30 seconds of Alternating Leg V-Ups
15 seconds of Jumping Air Squats

NO EQUIPMENT OPTIONS:
Single-Arm Deadlifts – Substitute Side Plank
Single Arm Dumbbell Hang Cleans – Substitute Mountain Climbers

When the running clock reaches 20:00, perform the following…

For time:
50 Double-Unders
50 Alternating Leg V-Ups
25 Dumbbell Hang Cleans
40 Double-Unders
40 Alternating Leg V-Ups
20 Dumbbell Hang Cleans
30 Double-Unders
30 Alternating Leg V-Ups
15 Dumbbell Hang Cleans
20 Double-Unders
20 Alternating Leg V-Ups
10 Dumbbell Hang Cleans
10 Double-Unders
10 Alternating Leg V-Ups
5 Dumbbell Hang Cleans

NO EQUIPMENT SUGGESTIONS:
Double-Unders – Substitute Line Hops (forward or lateral)
Dumbbell Hang Cleans – Substitute Alternating Single-Leg Airplanes

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

*Use the “Mind Muscle” Video Playlist for ideas!