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 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
(perform one snatch from the high hang position, followed by a snatch from the floor; focus on creating the exact same contact point for both)

B.
Every 4 minutes, for 20 minutes (5 sets) for times:
400 Meter Run
10 Toes to Bar
10 Hang Power Snatches (115/75 lbs)

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Logan Harris
Logan Harris
September 15, 2021 5:08 pm

A. 115-125-130-135-135-135-135-140
B. 3:05, 3:15*, 3:07, 3:05, 3:05
Scaled to 95# (wanted to cycle the bar, and 115# is too heavy for me to do that at this stage; *started at 105# but dropped to 95# after first set)

Mugu
Mugu
September 15, 2021 6:04 pm
Reply to  Logan Harris

Way to keep the intensity up

Mugu
Mugu
September 15, 2021 3:50 pm

Snatches
4 sets at 115
4 sets at 135. Felt GREAT today

Workout times
2:24 RX
2:20 RX
2:41 RX
2:5 RX
3:00 K2E

Logan Harris
Logan Harris
September 15, 2021 5:08 pm
Reply to  Mugu

Nice job Mugu!

Mugu
Mugu
September 15, 2021 6:03 pm
Reply to  Logan Harris

Thanks man. You too!

Neil Stagner
Neil Stagner
September 15, 2021 2:24 pm

A:
Snatch (hang+snatch)
95
95
115
115 -miss the hang
115 -miss the hang
115
115
135 -missed the hang

B: scaled (off tempo)
350m row
10 knee to chest
10 Snatch 95lbs

Mike Slagle
Mike Slagle
September 15, 2021 1:45 pm

Hey friends I’m out of town for work and I got a bucket list item crossed off.

I climbed a 14er and if that wasn’t enough of a workout I ran at least a mile on the trail to get back to my rental to avoid a fine!

Mugu
Mugu
September 15, 2021 4:16 pm
Reply to  Mike Slagle

What’s a 14er?? But happy that You’re happy man! Get back at it soon!

Mike Slagle
Mike Slagle
September 16, 2021 6:17 am
Reply to  Mugu

It’s any mountain over 14,000 ft above sea level.

Barefoot Squatter
Barefoot Squatter
September 16, 2021 4:10 pm
Reply to  Mike Slagle

NASAL BREATHING!!!! that’s fantastic, congrats on surpassing that mountain… no pun intended

Jeremy Hammock
Jeremy Hammock
September 15, 2021 12:35 pm

All rounds unbroken and completed in 3:00 or so

Anika Tipton
Anika Tipton
September 15, 2021 11:44 am

A. 80#/80/80/85/85/90/90/90
B. 3:43/3:41/3:42/3:49/3:59
Phew! 😅 Good workout!

Blake Shealy
Blake Shealy
September 15, 2021 8:50 am

Did yesterday’s metcon workout: (still sore from Monday…)

Max rounds for time, 30 mins:
30 cal row
30 DU (air jump-taps, modified)
30 push-press @ 95
30 alt. lunges @ 95
30 pushups

4 rounds + 18 (cal row)
Splits:
5:53
13:20
21:07
28:42

Last edited 11 days ago by Blake Shealy
Barefoot Squatter
Barefoot Squatter
September 15, 2021 11:33 am
Reply to  Blake Shealy

way to bang out 18 cal in 1:18 esp at the very end like that

Blake Shealy
Blake Shealy
September 15, 2021 11:37 am

Probably the first time since being here that I’ve nearly thrown up… Fun times!