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Tuesday September 29 2009
Comments (4)  |  Help  |  Programs  |  Exercises

  • Power clean - 70% x 3 x 5
  • Snatch balance - 65% x 3 x 5
  • Push press - 72% x 3 x 5
3 rounds for time:
100 m sprint
30 sledgehammer swings (15/side)

Questions? Get answers here or post in comments.
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4 Comments
MJ 2009-09-29
Power Clean - 140 x 3 x 5
Snatch Balance - 95 x 3 x 5
Push Press - 140 x 3 x 5
MetCon: I workout at a university gym...no sledgehammers
3 Rounds:
100m Sprint
15 DB Swings
3:03
bso 2009-09-29
Power Clean - 160 x 3 x 5
Snatch Balance - 105 x 3 x 5
Push Press - 150 x 3 x 5
MetCon: no sledgehammers
3 Rounds:
100m Sprint
30 MB slams, 20#
4:26
Brent 2009-10-06
Power clean – 175×3x5
Snatch balance – 146×3x5
Push press – 165×3x5
Metcon – 3 rds of 100 m sprint & 30 swings of Thor’s hammer (35 lbs) in 7 min
Noah 2011-11-19
metcon- 4:15, lost time runnin from tire to the sprint.
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