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Friday April 4 2008
Comments (6)  |  Help  |  Programs  |  Exercises

Patch builder/coach Danny Wright
  • Power snatch + snatch balance - 60% (of snatch) x 3 sets
  • Power clean + push press + jerk – 55% (of clean) x 3 sets
  • Overhead squat - 80% of snatch x 2 x 3
4 rounds for time:
100 m sprint
8 box jumps - mid-thigh height+

Post numbers and questions to comments.
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6 Comments
Kramer 2008-04-04
95 lb snatch (slight heave on balance, couldn't just drop), balance was good...lifted toes...good hint. Pwr snatched 115 for fun. 135 lb clean, press, split jerk...all solid and jerk came easy 135 lb OHS (power snatched into position) the 2nd squat in each set was stronger than the first, fell out once, regrouped and had a rock solid 3rd set Metcon: Ran hard in place for 30 seconds, then 8 jumps as high as I could...well over mid-thigh height. 4 rounds in 3:45.
Jason Ackerman 2008-04-04
85lb. Snatch and Balance 115# OHS Skipped the clean, press, jerk because I did "Gwen" from CF first.
prochargedmopar 2008-04-04
4/4/08 M/38/174/70" 135# C&PJ 15x 2:18 5min rest 12x 1:18 5min rest 9x 0:37 That was interesting.
ec 2008-04-04
pwr sn, etc - 75# pwr cln, etc - 90# ohs - 95# ended up doing cfb wod - filthy fifty. 32.58 with 20# wb. still hate burpees.
Adc (CFS) 2008-04-04
Snatch 40kg C&J complex 47kg OHS 45kg
claude 2008-04-04
power sn, sn bal- x3 105lbs pwer cln, pp, jerk- x3 140lbs ohs- 140lbsx2x3 metcon rxd..3:17
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