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
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch + Snatch
For today’s session, pause for 2 seconds in the receiving position of the snatch before standing. Focus on a strong, stable overhead position and even weight distribution through the feet.
B.
For time:
1000 Meter Row
100 Double-Unders
60/40 Calories of Assault Bike or Bike Erg
A. 47.5 kg
B. 7:51 minutos
A. 95/115/125/135/135/145/150 all good 155 got hang snatch, didn’t catch the full snatch in a squat
B. 800m run, 100 DU, 800m run
8:27 total time. 3:37/1:10/3:40. DU unbroken
85/90/95/95/95/100/100/100
8:23
4:20/1:00/3:03
A. Up tp 95%
B. 10:12 Rx
A. 85lbs ✅ 95lbs ✅ 105lbs ✅ 110lbs ✅ 120lbs ✅ 125lbs ❌ 125lbs ✅ 130lbs ❌
I usually don’t workout fasted but I have to workout in the am since I’m back to work this week after maternity leave.
B. 12:08 Rx (row: 4:29.4; DUs:1:34; Assault Bike: 4:44) lots is mess ups with DUs 😩
Nice lifts Momma!