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.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
25/18 Calories of Assault Bike
10 Power Snatches (135/95 lbs)

Each set should take no more than 3 minutes. The Assault Bike should be done in two minutes or less; please adjust the calories or loading to ensure that you get at least one minute of rest between sets.

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Jeremy Hammock
Jeremy Hammock
September 23, 2021 12:35 pm

Complex
95-95-135-135-155-155-155-165
4 min Emom 4 sets
Row 25 cal
10 power snatch 135 all singles from ground

1:25 row 2:45 total
1:20 row 2:46 total
1:17 row 2:43 total
1:20 row 2:45 total

Last edited 23 days ago by Jeremy Hammock
Al F
Al F
September 23, 2021 10:38 pm
Reply to  Jeremy Hammock

Amazingly consistent times Jeremy! 👍

Mike Slagle
Mike Slagle
September 23, 2021 9:06 am

Last days wrapped up into one.

Tempo strict press
Up to 135×3

Chipper metcon
8:18

Two rounds instead of three
800m run
24 pull-ups
12 front squats
14:20
This one went better than expected, but it was still rough. A third round would have been killer.

Neil Stagner
Neil Stagner
September 23, 2021 5:14 am

A:Rx
115-125-130-135(failed snatch)-130

B:
E4MOM for time: *scaled
*25 Cal Row (AB was in use)
*10 power snatches @ 95lbs

Round time: 2:31-2:50-2:55-3:50
Row times: 1:05-1:19-1:20-1:30

Snatches in Workout A felt good. Thought I could hit my 1RM snatch (135) in A but was too tired from the weeks workouts and didn’t hit the snatch.

Al F
Al F
September 23, 2021 3:00 am

Warmup done ✅ took a while to warm up my shoulders after this weeks antics! A. 5 sets of- Halting Snatch Deadlift + Snatch Pull + Snatch 2 sets @50kg, 3@56kg based off 66kg 1RM a long time ago! B. 4 rds FT 35 cals row 10 power snatch @51kg Rd 1 Row @1’30, 3’07 Rd 2 Row @1’38, 3’25 Rd 3 Row @1’42, 3’32 Rd 4 Row @1’47, 3’40 Total- 13’44 Figured 25 AB cals is roughly 35 row cals so subbed that instead. Subbed for 51kg snatch as that’s roughly 80% for me. Decided just to punish myself… Read more »

Last edited 23 days ago by al fraser