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Wednesday October 14 2009
Comments (2)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 75% x 2 x 2, 80% x 1 x 3
  • Snatch deadlift - 110% (of snatch) x 4 x 5
  • Front squat - 87% x 3 x 5

For time:
bear crawl - 30 m / alt with:
DB power clean + push press x 20-15-10 reps (find weight that allows unbroken 20 reps)

Questions? Get answers here or post in comments.
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2 Comments
bso 2009-10-14
* Clean & jerk - 170 x 2 x 2, 180 x 1 x 3
* Snatch deadlift - 180 (of snatch) x 4 x 5
* Front squat - 240 x 3 x 5


For time:
bear crawl - 30 m / alt with:
DB power clean + push press x 20-15-10 reps (find weight that allows unbroken 20 reps)
35# dumbells
5:30
Noah 2011-12-07
Clean & Jerk- 2x2:75lbs, 1x3:80lbs
Snatch D-Lift- 4x5:135lbs
Front Sq.- 3x5:95lbs

Metcon- 8:52 (used an o-lift bar at 65lbs b/c cannot really do dumbells yet. I'm new to o-lifting).
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