Warm-Up | Performance
Complete Snatch Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Air Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-96%
Please take 10-15 minutes to build to at least 85% before starting your six sets at 90% or more.
B.
For time:
500 Meter Row
25 Overhead Squats (95/65 lbs)
25 Chest-to-Bar Pull-Ups
25 Overhead Squats (95/65 lbs)
500 Meter Row
a. up to 140# then 147.5-147.5 miss rest and made-147.5-150-150-152.5
b. rx 10:22
100-105lbs
7:53
2:07 ROW
ub OHS
10/10/5 C2B
ub OHS
1:53 ROW
A. 2×53/3×55/1×57
B. 13min/run
OHS: 10-8-7
C2b: 10-10-5
A: 40kg
B: 14.26 ski 500m / inverted rows
A. 155lbs (91%)
B. 10:18 Rx
Ohs 15&10
C2b 15&10
Ohs 15&10
A. 1-90%/1-92%/2-94%/2-96%
B. 10:45 Rx