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):
Hang Snatch + Snatch + Tempo Overhead Squat @ 31X1
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
15/10 Calories of Assault Bike
12 Bar-Facing Burpees
9 Power Snatches (115/75 lbs)
Build to #140
Rx – 2:10/2:07/2:22/2:41
A. Up tp 92%
B. 2:20-2:22-2:30-2:45 scaled to 45kg
A. 95-105-115-125-135-140-145 f on full snatch-145# 87% of training 1rm 85% of lifetime
B. scaled to 105# on echo bike 2:30-2:40-2:45-2:57
A: 25kg – 27.5
B: 2.47/ 2.47/ 2.55/ 2.55 25kg / 10 X bfb
A. 75-115
B. Sub 200m run, 95#
2:27/2:20/2:17/2:09
Feel so out of shape and my posterior was too tight to go heavy
55-95 lbs
2:06/1:55/1:52/2:03