“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.


Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Barbell Power Rows x 10 reps
Station 2 – Strict Pull-Ups x 10-12 reps @ 21X0
Station 3 – Jefferson Curl x 5 reps @ 4442
Station 4 – Prone Behind the Neck PVC Press x 4 reps @ 4444

Complete as many reps as possible in 8 minutes of:
Single-Arm Kettlebell or Dumbbell Snatches

Partition the reps between arms however you see fit. The goal is constant movement and rep accumulation for 8 consecutive minutes.

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October 14, 2021 10:44 am

All done
A. Power row @100kg, 10 pull ups, 40kg kB JC
B. 205 reps @16kg kB (switch hand every 10 reps)
Deliberetly picked lighter weight so I could move constantly throughout whole 8 min