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 + Hang Snatch @ 70-75% of 1-RM Snatch
Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight. The goal is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover and good weight distribution on receiving.
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Double-Unders
1 Power Snatch (115/75 lbs)
20 Double-Unders
2 Power Snatches
30 Double-Unders
3 Power Snatches
…and so on, following the pattern for 10 minutes.
A.) Rounds 1-3 – 95 lbs. Rounds 3-8 – 115 lbs
B.) RX – 5 rounds + 40 DU
Trying to get my conditioning up. Those DUs did a number on me! Was really hoping to finish 6 rounds.
This was day 1 of Invictus workouts for me.
A. 115 first round, 125 for the rest
B. 8 + 3
M 51/190/6’
7rnds +1.
A: RX
Built up to 115lbs
B: Scaled
Jump Rope (singles):
10-20-30-40-50-60-70-80
Power snatch (95lbs):
1-2-3-4-5-6-7-2
A. 90, 90, 95, 95 (1f, then got it), 95, 100(1f then got it), 100 saved by the skin of my teeth.
The hardest part was holding onto the bar between reps.
B. Wow this was seriously hard. All about the DU. I was fine through the round of 50 then had to break them up all over the place.
Finished the round of 80 + 8 with 3 sec left.
A. Sets 1-3 75#/4-6 80#/7-8 85#
B. 7 + 70
Emom 1:15
Hang snatch + hang squat snatch
145
Rx. 8 + 90
Yesterday’s
A. Front Squat @ 42X1
85#x1, 105×1, 115×2, 125×2, 120×3
***Thought I was going to get 3 at 125…once again the 3rd rep didn’t workout. Still sitting at 120 for a 3 rep max tempo!
B. Nitrous – RX – 8:43
Row – 4:31
Thrusters – 10/10/10/7/7/6
***Tried to stick to 10 reps every 45s on the thrusters…that got real spicy! I’ve got this metcon recorded 5 other times in the past 2 years and today is a 16s PR…feeling really good about that!
Way to come back on the thrusters. That ain’t no joke!
Way to go on the PR!
High hang squat and hang squat snatches done at 115# no misses, felt really good.
10 min Amrap RX
Finished the 10th rounds of power snatches with 3 seconds left
Outstanding work Mugu!
Amazing job on B!
That is a seriously impressive score!
Holy cow, I just realized I did it wrong. I did 20 DU each round. I’m sorry. This score is not as good as it seems. My bad.