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 20 minutes (10 sets):
Snatch x 1.1 reps
(rest 10 seconds between singles)

Approximate loading % per set: 55, 60, 65, 70, 75, 780, 80-85, 85-90, 90-95, 95+, 95+

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

Compare results to February 3, 2021.

guest
12 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Brian
Brian
October 16, 2021 12:54 pm

6:55 Rx

H James
H James
October 16, 2021 5:15 am

6:30

Logan Harris
Logan Harris
October 14, 2021 4:59 pm

A. Up to 165#
Did not do B today

Chin
Chin
October 14, 2021 3:49 pm

Always been scared of snatching after dislocating my shoulder. Worked up to 160# for the e2mom

Workout took 12:58 @rx

Kinda took my time to make each rep look clean. Not the fastest but pretty happy with it.

Janelle Winston
Janelle Winston
October 14, 2021 2:02 pm

Gymnastics stuff first.

A.
70, 75, 85, 90, 95, 105, 110 failed 2nd lift, 110, 115 failed 2nd lift, 120 failed x3 Off of 125 1 RM

B. Ingrid RX
7:49 – Thought this was a good score, until I looked at last times which was 7:16.. Oh well. I was trying to move better and not flail all around.

Jeremy Hammock
Jeremy Hammock
October 14, 2021 12:44 pm

Emom 1:45 1.1 power snatch
95 120 130 135 145
150 155 165 175 185

10 rds
3 power snatch 153
3 burpees
6:07

Al F
Al F
October 14, 2021 2:42 pm
Reply to  Jeremy Hammock

Great time on the metcon Jeremy and impressive snatch no’s 💪

Jeremy Hammock
Jeremy Hammock
October 14, 2021 2:53 pm
Reply to  Al F

Thanks man! Yea the 185 was hard! Haven’t snatched those numbers in a while.
I tried to keep up with you! Good stuff!

Last edited 2 days ago by Jeremy Hammock
Mike Slagle
Mike Slagle
October 14, 2021 10:46 am

Metcon from Monday done as follows
1200 Meter Run
40 Burpees to Target (touch your pull-up bar)
40 strict Pull-Ups
800 Meter Run
20 Burpees to Target
20 strict Pull-Ups
400 Meter Run
10 Burpees to Target
10 Strict pull-ups and strict ring dips

25:47
This was an absolute grinder. Glad I did it, and I’m paying for it! Great work to everyone who pushed through this one!

Al F
Al F
October 14, 2021 2:20 am

Warmup done ✅

A. Snatch every 2 mins 10 sets x2

Worked up to 63kg worked off 1RM of 66kg. Smooth up to mid 50’s and then technique goes and it all goes out the window!

B. Ingrid FT
3 snatch @52kg
3 bar facing burpees

6’14

Looked back @3rd Feb and based off same no’s as that is 80% of 1RM. 8’33 back then so 2’19 quicker so I’ll take that! The key was def touch and go on the snatch, makes all the difference!!

Mike Slagle
Mike Slagle
October 14, 2021 10:47 am
Reply to  Al F

Great work Al! It’s good to have you back posting. Incredible improvement on the metcon!

Al F
Al F
October 14, 2021 12:20 pm
Reply to  Mike Slagle

Thanks Mike 👍 you’re sure right on Mondays metcon, it’s def a grind but great time though 👊