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Tuesday October 13 2009
Comments (8)  |  Help  |  Programs  |  Exercises

  • Hang clean (above knee) - 73% x 3 x 2, 73% x 2 x 2
  • Snatch balance - 78% x 3 x 3, 82% x 2 x 2
  • Push press - 87% x 4 x 2, 87% x 3 x 3
3 rounds for time:
300 m row
16 1-arm DB power snatch (8/side) -
2 min rest

Questions? Get answers here or post in comments.
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MJ 2009-10-12
Hey Greg, what weight should we aim for, for the DB Power Snatch?
Greg Everett 2009-10-12
MJ - Feel out a weight you think you'll be able to straight set all rounds, without it being a diaper baby weight.
Sam 2009-10-13
Are kettlebells snatchs a reasonable substitute for the db power snatches
bso 2009-10-13
Hang clean (above knee) - 165 x 3 x 2, 165 x 2 x 2
Snatch balance - 130 x 3 x 3, 135 x 2 x 2
Push press - 178 x 4 x 2, 178 x 3 x 3

3 rounds for time:
300 m row
16 1-arm DB power snatch (8/side) - 55#
2 min rest
9:59 (5:59 work time)

That hurt!
Was feeling really fired up after the seminar this weekend. Thanks Greg and Aimee!
dan 2009-10-13
where did get the nikes?
Rob Corson 2009-10-13
Greg & Aimee,
Thanks for the great weekend. Liz & I learned so much. I'll be putting my new found wisdom to good use.
It was great to meet you both and Jade also.
Take care,
grambo 2009-10-13
I think the Nike Romaleos were briefly available around/after the olympics, there were some pairs on eBay for about $200US, and I think there were some sold from Nike's website. I read they only made one production batch which sold out quickly, and it's not clear if more will be made.
Noah 2011-12-06
Metcon: 6:26 total time.

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