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 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep @ 80-88% of 1-RM Snatch
immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep @ 90-94% of 1-RM Snatch
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
20/15 Calories of Assault Bike
12 Burpee Box Jump-Overs (24″/20″)
A1. f1 reset and made 130-130-132.5-135-140-145
A2. f1 reset and made 150-152.5-155-155fx2
B. echo bike rx 2:02-2:09-2:10-2:28
hard all around, lifting felt disconnected from the bar. missed lifts were all feeling the weight crash down like I pulled 2″ to high and it came down in the right spot front to back
A) 180, part b 185 missed everyone. First time snatching since I hurt my quad early summer
B) 1:48, 2:15, 2:24, 2:45
156#, 165#
2:48/2:23/2:25/2:31
90-105
1:37/1:52/1:57/2:02
A. Ok
B. 1:20-1:14-1:18-1:27 Rx