Warm-up
Snatch Assistance exercises (e.g. Pressing Snatch Balance, Heaving Snatch Balance, Snatch Balance)
Workout
Snatch
7 reps @ 80% of your 1RM
THEN
“Mini” MetCon
Base Line
500m Row
40-Air Squats
30-Sit-ups
20-Push-ups
10-Pull-ups
The times for Base Line are:
Beginner – M 6:15 – F 7:30
Intermediate – M 5:15 – F 6:30
Advanced – M 4:30 – F 5:35
Elite – M 3:44 – F 4:40
I power cleaned instead of snatched. Worked on form and worked my way up to 135. I need to improve my front squat max.
Baseline: 4:55
I guess that means I’m advanced.
Worked on snatch around 85#… an exercise I still need to work on a lot.
Baseline – 3:55
Clean and Jerk up to 185. Then went back down to 135 to work on technique.
Yes, Doug you are advanced if you’re a female. below 4:30 is advanced