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…

Every 8 minutes, for 32 minutes (4 sets) for times of:
500 Meter Row
3 Snatches @ 70-75% of 1-RM Snatch
400 Meter Run
3 Snatches @ 70-75% of 1-RM Snatch

We tested new 1-RM Snatch last week on
October 18, please use between 70-75% of the heaviest lift you were able to achieve then.

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Janelle Winston
Janelle Winston(@AKwinst)
October 29, 2021 6:03 pm

Good one!

4:54
4:52
4:52
4:54

Ran on TM – which took about 20 sec to get up to speed but I also ran faster than I do outside so it might even out.
Snatches @ 85# based off 120

All UB. I am not a fan of rowing.

Laura
Laura
October 29, 2021 2:56 pm

Every day running and rowing! πŸ™

Chris
Chris(@christopher_m_capozzi)
October 29, 2021 9:15 am

@ 100# (130# 1RM)

R1: 4:38 – singles
R2: 4:31 – unbroken
R3: 4:33 – singles / unbroken
R4: 4:21 – unbroken & fast transition from run

Total – 18:03

Last edited 2 months ago by Christopher Capozzi
Jake R
Jake R
October 29, 2021 9:05 am

5:10/5:15/5:38/5:40
135lb snatch (75% of 180lb)

Al F
Al F(@frasersailing)
October 28, 2021 11:55 pm

Warmup done βœ…

Every 8 mins FT
500m row
3 snatch @48kg (75% of 65kg)
400m row
3 snatch

4’38
4’40
4’42
4’39
Total- 18’39

By far the hardest bit of this is the run, it seems to take forever to get going, if at all!! Plenty of rest so generally ok, have a great Halloween πŸŽƒ weekend everyone!!

Janelle Winston
Janelle Winston(@AKwinst)
October 29, 2021 6:04 pm
Reply to  Al F

Haha! I liked the run the best and hated the row 😊 great work and so fast!

Mike
Mike
October 28, 2021 9:32 pm

No strength workout?

Mugu
Mugu
October 28, 2021 6:03 pm

Could have sworn we were gonna deadlift…

Al F
Al F(@frasersailing)
October 29, 2021 7:05 am
Reply to  Mugu

Think that was Monday Mugu with snatch for warmup!