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 12 minutes (6 sets):
Hang Snatch from Mid-Thigh + Snatch @ 80-85% of 1-RM Snatch

B.
Every 7 minutes, for 21 minutes (3 sets) for times:
1000 Meter Row
20 Front-Racked Kettlebell Walking Lunges (24/16 kg KBs)

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Logan Harris
Logan Harris
October 7, 2021 5:09 pm

A. 135,135,140,140,145,145
B. 14:31 total with 50# DBs. 4:55,4:45,4:51

Anika Tipton
Anika Tipton
October 7, 2021 5:06 pm

First day back after a week off on an RV trip with the fam across Northern California. It was a blast! Now back to the grind…
A. 85#/85/90/90/95/95
B. Done with 35# dbs- 5:31/5:22/5:19

Candy Olkey
Candy Olkey
October 7, 2021 12:26 pm

A. Hang Snatch + Snatch – based off 100# 65#, 75, 80, 80, 80, 80 ***To many misses forward today..but had a friend stop in and think it through off my concentration. B. E7M for 21 min 1000m Row – 4:29 /4:34 / 4:39 20 Walking lunges w/ 16kg KB in front rack and 24kg KB in FC – 10/10 (switched arms at 10 reps) 6:20 / 6:20 / 6:14 ***surprised myself that this went as well as it did..lunges were a balancing act! Only have 1 KB of each weight and I didn’t want to just give in to… Read more »

Mugu
Mugu
October 7, 2021 12:54 pm
Reply to  Candy Olkey

Great job, nice making it work with the uneven weights

Mugu
Mugu
October 7, 2021 11:06 am

Snatches done at 80% (125), no misses

Every 7 min x3 with 95# barbell
5:02 (dropped the bar)
4:42
4:49

14:33 total

Last edited 9 days ago by Mugu
Candy Olkey
Candy Olkey
October 7, 2021 12:28 pm
Reply to  Mugu

Outstanding work Mugu…super fast rounds!!

Logan Harris
Logan Harris
October 7, 2021 5:08 pm
Reply to  Mugu

Nice work brother!