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 16 minutes (8 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

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.
“Ingrid”
Ten rounds for time of:
3 Snatches (135/95 lbs)
3 Bar-Facing Burpees

Compare your results to February 3, 2021.

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…

Every minute, on the minute, for 12 minutes (3 sets of):
Minute 1: 6 Right Leg Lateral Lunges + 6 Right Leg Reverse Lunges
Minute 2: 6 Left Leg Lateral Lunges + 6 Left Leg Reverse Lunges
Minute 3: 45 second Plank Hold from Elbows
Minute 4: 10 Ground to Sky Reaches

When the running clock reaches 15:00, complete the following…

Five minutes of continuous movement at increasing effort throughout, of:
30 seconds of Run/Bike/Row/Jumping Jacks
20 Mountain Climbers
10 Down Ups
5 Broad Jumps

When the running clock reaches 25:00, complete the following…

Five rounds for time of:
14/10 Calorie Bike or Row
14 Dumbbell Deadlifts
14 Push-Ups
14 Toes to Bar OR V-Ups

TIME CAP = 20 MINUTES

NO EQUIPMENT OPTIONS:
Bike or Row – Substitute 28 Speed Skaters (14 Each Side)

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

Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.

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

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Javier Chagolla
Javier Chagolla
June 12, 2021 3:47 pm

A) worked up to 135, failed and practiced at
125

B) 9:33 @115

Chris Capozzi
Chris Capozzi
June 9, 2021 7:56 am

A)
75
85
95
105
110
115
120

2 x hang snatches each round

B)
@ 95#
8:50

1st set TNG

Luke Tipton
Luke Tipton
June 8, 2021 9:01 pm

A. E2MOM 2 clean lift offs + hang clean
185, 205, 215, 225, 235, 245, 255, 265

B. Ingrid w/ a mop
10 rounds for time of:
3 squat cleans @ 185
3 burpees over the barbell
9:34

Janelle Winston
Janelle Winston
June 8, 2021 8:08 pm

Went to Feb to look at my score and forgot it was Feb, so I did A from that day.

Power snatch x 2 reps 3 x
95, 100, 105
Snatch lift off + snatch – x 3 times
105, 105, 105.

B. Ingred
7:16 RX –
Last time 8:07

Barefoot Squatter
Barefoot Squatter
June 8, 2021 6:53 pm

A- 115, 120, 125, 130, 135, 135, 140, 145
B- 9:40 Rx
my power snatches are abysmal but i managed to bang out doubles of 135 for the 1st time ever, even a triple during rd 9… not sure if it’s because i’ve restarted my fish oil supplement or what but i’m gonna go with it

Logan Harris
Logan Harris
June 8, 2021 4:42 pm

A. 115-125-135-145-150-155-160-165. Snatches felt nice today!
B. 7:57 Rx (8:35 last time)

Barefoot Squatter
Barefoot Squatter
June 8, 2021 6:54 pm
Reply to  Logan Harris

crushed it!

Mike Slagle
Mike Slagle
June 8, 2021 2:32 pm

A. Up to 125. Failed an attempt at 135

B. Done as power snatches at 115.
8:46

C. Lawn mowing before thunderstorms came.

Mugu
Mugu
June 8, 2021 4:18 pm
Reply to  Mike Slagle

C was most important.

Nice job.

Barefoot Squatter
Barefoot Squatter
June 8, 2021 6:55 pm
Reply to  Mike Slagle

omg talk about a time cap on C

Mugu
Mugu
June 8, 2021 1:20 pm

95×2, 105×2, 115×2, 125×2
No misses. Feeling good

Is Ingrid supposed to be Power or Squat?

Last time I did squat with 105
Today I did power with 135
10:04 RX???

Logan Harris
Logan Harris
June 8, 2021 4:43 pm
Reply to  Mugu

I think squat. Nice work brother!

Viv
Viv
June 8, 2021 12:47 pm

A. 85-85-90-90-95-100-105-110f
Worked up to 105#

B.
9:00 Rx
95# is still a heavy weight for me, so I have to do singles and take a few seconds between reps.

Logan Harris
Logan Harris
June 8, 2021 4:43 pm
Reply to  Viv

Nice job Viv!

Candy Olkey
Candy Olkey
June 8, 2021 11:45 am

A. 2 Snatch Lift offs + Hang Snatch
55# /65/70/75/80/85/90/ failed 95 twice

B. Ingrid – Scaled to 80# (80% of my 1RM) with Power Snatches – 7:08
3:03 faster than in Feb but I used 75# but I did squat snatches in Feb.

C. 4 Rounds 150′ Plate OH walking lunges (work/rest 1:1)
2:12 / 2:09 / 2:08 / 2:05 (thankfully got through all rounds UB)

Logan Harris
Logan Harris
June 8, 2021 4:44 pm
Reply to  Candy Olkey

Nice work Candy!

Anika Tipton
Anika Tipton
June 8, 2021 10:57 am

A. Worked up to 105#. Missed 110# twice so threw in the towel.
B. 6:48 all power snatches.

Candy Olkey
Candy Olkey
June 8, 2021 11:41 am
Reply to  Anika Tipton

Great work Anika…going RX on this one is outstanding!

Anika Tipton
Anika Tipton
June 8, 2021 4:00 pm
Reply to  Candy Olkey

Thanks Candy! Great work yourself!

Logan Harris
Logan Harris
June 8, 2021 4:44 pm
Reply to  Anika Tipton

Nice job! Snatches are like that and some days they just don’t feel right.

Jeremy Hammock
Jeremy Hammock
June 8, 2021 6:40 am

A. 95 135 145 155 165 for the remainder of sets
B. 135 ps
7:36

Candy Olkey
Candy Olkey
June 8, 2021 11:41 am
Reply to  Jeremy Hammock

Outstanding work Jeremy!

Logan Harris
Logan Harris
June 8, 2021 4:45 pm
Reply to  Jeremy Hammock

Nice work – that’s fast!