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.

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Jarrell
Jarrell
September 10, 2021 8:31 am

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.

Logan Harris
Logan Harris
September 9, 2021 4:59 pm

A. 115 first round, 125 for the rest
B. 8 + 3

Mike Munsee
Mike Munsee
September 9, 2021 4:33 pm

M 51/190/6’
7rnds +1.

Neil Stagner
Neil Stagner
September 9, 2021 2:44 pm

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

Janelle Winston
Janelle Winston
September 9, 2021 1:42 pm

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.

Anika Tipton
Anika Tipton
September 9, 2021 1:30 pm

A. Sets 1-3 75#/4-6 80#/7-8 85#
B. 7 + 70

Jeremy Hammock
Jeremy Hammock
September 9, 2021 12:34 pm

Emom 1:15
Hang snatch + hang squat snatch
145

Rx. 8 + 90

Candy Olkey
Candy Olkey
September 9, 2021 11:26 am

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!

Mugu
Mugu
September 9, 2021 11:45 am
Reply to  Candy Olkey

Way to come back on the thrusters. That ain’t no joke!

Anika Tipton
Anika Tipton
September 9, 2021 1:30 pm
Reply to  Candy Olkey

Way to go on the PR!

Mugu
Mugu
September 9, 2021 10:37 am

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

Candy Olkey
Candy Olkey
September 9, 2021 11:27 am
Reply to  Mugu

Outstanding work Mugu!

Anika Tipton
Anika Tipton
September 9, 2021 1:31 pm
Reply to  Mugu

Amazing job on B!

Janelle Winston
Janelle Winston
September 9, 2021 1:43 pm
Reply to  Mugu

That is a seriously impressive score!

Mugu
Mugu
September 9, 2021 2:57 pm
Reply to  Mugu

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.