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Saturday November 14 2009
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
5 rounds for time:
5 1-arm DB power snatch
1 rope climb

Ab work of choice

Questions? Get answers here or post in comments.
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clinton 2009-11-14
what kind of weight do you recommend for DB snatch, and are towel pullups the best sub for not having a rope. Also, what kind of rep scheme on DB snatch, alternate left and right arm or do you do 5 reps per arm for one set.

thanks for help, new to your programming.
Greg Everett 2009-11-14
Find a weight that is challenging but allows a quick and complete lockout overhead; you should be able to straight-set all (or nearly all) rounds per hand, although you might rest between hands (do all 5 in one hand before switching to the other).Towel pull-ups are fine - just stagger your hands, and switch them throughout the workout.
Noah 2012-01-16
So freakin ready for this to be over.

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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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