Tuesday, October 12, 2021

Tuesday, October 12, 2021

In Gym:
power snatch + overhead squat

*Begin each round every 90 seconds.


*Begin each round every three minutes.

At Home:
complete three sets, starting every 2 minutes:
4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump)
6x burpee
8x explosive dumbbell burpee

then, complete three sets, starting every 2 minutes:
4-6 per side: dumbbell/object power snatch –or– 12 max vertical jump
6x burpee
10x dumbbell/object pause squat –or– 20x bodyweight pause squat


  1. MPH | October 13, 2021 at 11:08 am

    —MPH Outside The Box Scores—
    Lisa C.:
    Part 1: 4/6/8 (db. muscle snatch & ex. burpee @ 20-lbs.)
    Part 2: 6/6/10 (db. power snatch & pause squat @ 20-lbs.)
    Cristian D.:
    Part 1: 4/6/8 (object muscle snatch & ex. burpee)
    Part 2: 6/6/10 (object power snatch & pause squat)

  2. MPH | October 13, 2021 at 11:08 am

    —MPH Inside The Box Scores—
    Al C.: 165, 170
    Anna G.: 35, 40
    Carlos U.: 75, 80
    Cynthia M.: 75, 80
    Jerry I.: 125, 125
    Andrew Z.: 155, 165
    Jen D.: 45, 45*
    Morgan W.: 85, 95
    Edgar O.: 105, 105
    Mark D.: 40, 40 (hang power snatch)
    Mel F.: 115, 115-lbs.
    Jose R.: 115, 125*-lbs.
    Drew P.: 165, 175-lbs.
    Hanna G.: 115, 125-lbs. (power snatch)
    Ben H.: 115, 125*-lbs.
    Hal B.: 95, 105*-lbs.
    Roberto E.: 95, 105*-lbs.
    Nick W.: 75, 85*-lbs.
    Peter O.: 115, 125*-lbs.
    Mark B.: 55, 55*-lbs.
    RJ A.: 85, 85-lbs.
    Brent S.: 70, 75*-lbs.
    Julie A.: 35, 35*-lbs.
    Pedro L.: 45, 45*-lbs.
    Dave R.: 170, 175-lbs.
    Matt A.: 33-40*-lbs.
    Kate G.: 85-90-lbs.
    Bill M.: 45-50-lbs.
    Andrew B.: 80-85*-lbs.
    Matthew R.: 80-85*-lbs.
    Beau R.: 85-85*-lbs.
    Will B.: 95-105*-lbs.
    Sam R.: 105-110*-lbs.
    Ben B.: 75-80*-lbs.
    Tucker H.: 125-135-lbs.
    Greg M.: 65-70*-lbs.
    Mike L.: 105*-110x*-lbs.
    Chris C.: 165-165-lbs.
    Sean G.: 155-175-lbs.
    Mike H.: 135-140-lbs.
    Charlie K.: 125-lbs., 130-lbs.
    Keith E.: 75-lbs., 80-lbs.*
    Michael B.: 65-lbs., 65-lbs.
    Phillip M.: 65-lbs., 65-lbs.*
    Tommy H.: 110-lbs., 115-lbs.
    Justin M.: 115-lbs., 115-lbs.
    Jacob R.: 65-lbs., 65-lbs.*
    Peter T.: –
    Bill G.: 195-195-lbs. (power clean)
    Nathan: 55-55*-lbs.
    Amr.: 80-85-lbs.
    Andrew W.: 95-95-lbs. (power snatch)
    Christina: 100-100*-lbs.
    Nicole B.: 55-55*-lbs.
    Greg N.: 105-105*-lbs.
    Zac E.: 105-115*-lbs.


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