Warm-Up | Performance
“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 2 minutes, for 16 minutes (8 sets):
Slow Pull Snatch + Snatch
(3-second pull from the floor to mid-thigh, then snatch.)
B.
For time:
1000 Meter Row
50 Power Snatches (95/65 lbs)
800 Meter Run
155/165/175/185/185/185/195/205
11:06 RX
A. 30 kg
B. 13:43 min
30 kg
Snatch… snatch… need to work on that 😅
Bild to 80 kg
15:10 RX
A) 85/85/95/95/105/105/105/105
B) 14:20 RX
– couldn’t cycle the snatches like I wanted to. Lower back tightened up.
Have a good weekend all and thank you to those serving and who have served! Happy Veteran’s Day.
55/65/65/65/70/75/75/85
12:14
A. 55lb
B. 19:21. 45lb
A. Up to 80% of 1rm
B. 13:10 Rx
A. 125,135,145,155(x.1),155,165,170,170
B. 13:52
A) all @80kg
B) 14’51 @45kg
Warmup done ☑️
A. Snatch’s every 2 mins @43kg
Stuck at the weight for the WOD and worked on my form during 1st pull.
B. Done RX
17’45
High volume Olympic lifts not my forte but got it done and felt ok. Have a great weekend everyone 👊🏻