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Wednesday September 23 2009
Comments (6)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 65% x 5, 70% x 4 x 2, 75% x 3
  • 2-position clean (floor, mid-thigh) - 77% x 2 x 2, 81% x 2 x 2
  • Snatch deadlift - 105% (of snatch) x 5 x 5
  • Front squat - 80% x 4 x 3, 85% x 4 x 2
For time:
500 m row
20 hanging leg raise
400 m row
15 hanging leg raise
300 m row
10 hanging leg raise

Questions? Get answers here or post in comments.
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6 Comments
Jesse OBrien 2009-09-23
When it says 65% of say muscle snatch, does it mean 65% of my 1RM snatch or 65% of my 1RM muscle snatch? Thanks!
Chris Bullard 2009-09-23
http://vimeo.com/6716237

http://vimeo.com/6716429
Greg Everett 2009-09-23
Jesse - of muscle snatch.
MJ 2009-09-23
Muscle Snatch - 95 x 5 / 100 x 4 x 2 / 110 x 3
2-Position Clean - 150 x 2 x 2 / 160 x 2 x 2
Snatch Deadlift - 185 x 5 x 5
Front Squat - 180 x 4 x 3 / 195 x 4 x 2
MetCon - 14:32 *Lost a lot of time going across the building to get to the rowers
Dan 2014-03-26
For the 2 pos clean it says 2x2. How does this work
Steve Pan 2014-03-27
It will be two sets of 2-position cleans. The 2 for the reps on this is counting the reps in a 2-position clean.
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