PERFORMANCE
Warm-Up.
Two sets of:
Run x 200m
Burpee Broad Jump x 5 reps
Followed by…
Two sets of:
Snatch Grip Romanian Deadlift x 8 reps
Snatch Grip Push Press x 8 reps
Then…
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Power Snatch from Mid-Patella x 3 reps
If you performed last week’s power snatches from the high hang, you should increase the load this week by as much as mechanics will allow. If this is your first time with this movement, load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension and receiving the barbell overhead in a stable, balanced position.
B.
Four rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches (50/35 lbs)
20 Single-Arm Dumbbell Push Presses (50/35 lbs, 10 reps each arm)
A. E90 sec x10 3 power snatch from mid patella
65-75-85-95-105-115-120fx2-115-120fx2-115#
B. rx 16:35
A. 95, 115, 125, 125, 135, 135, 140, 145, 145, 145, only 2 good reps the last 2 rds, form went to shit
B. 55lb db….. 13:17
B.
4r
500m row
20 DB snatch
20 DB PP
50lbs
15:13💀
B. 16:30 Rx
General weight lifting warmup.
3×10
Strict press (125)
Lateral and front Db raise (25s)
Then the Metcon
14:32 RX
A. First two sets at 75. The rest at 95
B. Rx: 17:09
I pushed hard to get under 17, but couldn’t quite do it.
C. 6 min emom
10 T2B
40kg snatches
3 rounds of final in 11:57 with 18kg db
B: 16:51 RX
All runs ~1:45 because wanted to be able to quickly get into snatches. Snatches and PP UB.
B.
Rx: 19:29
A. 85, 87, 90, 87, 50 (two sets each)
B. 22:23
1400m assbike*
Rx dbs
*this felt true to my usual 400m run effort, i’ve seen the equivalent as 1000m before but i can do that in under a minute without breaking a real effort. Last time I ran an 8 min mile was about ten years ago 🙂
A:
Sets 1-5 @ 75#
Sets 6-10 @ 85#
B:
22:35 RX
*Ran on true form 😅
130#, 18:50 rx
A. Power Snatch from Mid Patella x 3 – 65#
B. 4 Rounds for time – 20:56
400m Run – TM @ 7mph
20 Alt DB Snatch @ 35# DB
20 Single Arm DB Push Press – 10/arm @ 35#
Warm up: ✅
A:
135 x3 sets
165 x3 sets
185 x3 sets
205 x1 sets
B:
11:41 Rx
Warmup done ✅
A. Snatch x3 every 90 secs from knees
@45kg
Did snatch instead of power snatch as receiving in a deep OH squat is my weakness and wanted to work on that with proper mechanics
B. 16’49 rx
Tried to get under 16 mins and was just about there at half distance but inevitably slowed down towards the end