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Old 12-23-2009, 11:12 AM   #7
Collin O'Neill
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Join Date: Dec 2009
Posts: 307
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* Mid-hang muscle snatch - 40% (of snatch) x 3 x 3
* Clean + jerk + power clean - (55% (of CJ) x 1+1+1, 60% x 1+1+1, 65% x 1+1+1) x 2

3 sets; no rest:
20 m bear crawl
30 double-unders
5 med-ball granny throws

Notes: On muscle snatch, focus on maximal elbow elevation before turnover, and flipping the hands over at the top. Med-ball granny throws - with heavy medball (20+ lbs), swing back through the legs and launch forward for max distance.

MHMS-65lbs
C&J, PC-95, 105, 115

Did the metcon right after, subbed 45lb kettle-bell swings x 10 for granny throws
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