1 min rest
  • Clean & jerk - 60% x 2 x 3; 65% x 2 x 2; 70% x 1 x 3; 1 min rest
  • 4 sets:
    10 GHR (starting with hip and back extension); no rest
    10 sandbag halfmoons (5/side) - 20% BW; 30 sec rest

    Notes: On mid-hang high pull + mid-hang muscle snatch, focus on elevating the elbows maximally; the muscle snatch should feel just like the high pull, but finish with a turnover." />

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    Juan tire jump
    Tuesday December 29 2009

    • Mid-hang snatch high-pull + mid-hang muscle snatch - 40% (of snatch) x 2+2 x 3 sets; 1 min rest
    • Clean & jerk - 60% x 2 x 3; 65% x 2 x 2; 70% x 1 x 3; 1 min rest
    4 sets:
    10 GHR (starting with hip and back extension); no rest
    10 sandbag halfmoons (5/side) - 20% BW; 30 sec rest

    Notes: On mid-hang high pull + mid-hang muscle snatch, focus on elevating the elbows maximally; the muscle snatch should feel just like the high pull, but finish with a turnover.
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    12 Comments
    Neil Scholtz 1 | 2009-12-29
    M/25/76kg/178cm

    Mid-hang snatch high pull + mid-hang muscle snatch 35kg x 2+2 x 3
    Clean & Jerk 66kg x 2 x 3, 72kg x 2 x 2, 78kg x 1 x 3

    Metcon
    Did 3 sets of:
    10 x 10m shuttle sprints; 1min rest (25 sec per round of shuttles)
    Gordo 2 | 2009-12-29
    Snatch skill couplet 60lb
    Clean and Jerk 122lbx2x3, 135lbx2x2, 142lbx1x3

    4 rounds of
    GHR
    Sandbag half moons 30lb
    5:15 (including 30 second rest intervals)
    work splits: :53, :55, :58, :59
    Kyle Pichie 3 | 2009-12-29
    Snatch skill couplet 70lb
    Clean and Jerk 135lbx2x3, 140lbx2x2, 150lbx1x3

    3 rounds of
    5rep 225# DL
    10 Pushups
    15 Double Unders

    2:16mins
    Scott Pauly 4 | 2009-12-29
    43yom/200lbs

    Mid-hang snatch high-pull + mid-hang muscle snatch -
    36kg x 2+2 x 3 sets; 1 min rest

    Clean & jerk -
    66kg x 2 x 3;
    71.5kg x 2 x 2;
    80kg x 1 x 3; 1 min rest

    4 sets:
    10 GHR (starting with hip and back extension); no rest
    10 sandbag halfmoons (5/side) - 20% BW; 30 sec rest
    TeddyB_SC 5 | 2009-12-29
    MH Sn high-pull + MH muscle snatch - 34

    Clean & jerk -
    63
    68
    73
    Ian Carver 6 | 2009-12-29
    MH Sn high-pull + MH muscle snatch
    40% x2+2x3 = 85 Lbs

    Clean & Jerk
    60% x2x3= 155 Lbs
    65% x2x2= 165 Lbs
    72% x1x3= 185 Lbs
    Rice Owls Catalysts 7 | 2009-12-29
    C: SnHP+MS: 85# C&J: 135,150,160
    Dad: SnHP+MS: 65 OHS4X5: 65#

    WOD: no GHR and no sandbag so we did:
    3 rds for time: 10 95# OH lunge, 10 40# db cross chop
    C: 5:27
    JCW 8 | 2009-12-30
    snatch stuff- 85 lbs
    c+j- 155, 170, 185 lbs
    Kimi Kanda 9 | 2009-12-30
    F/43/81kg/162cm
    sleep trouble-I'm a day behind

    MHSHP + MHMS: 30kg
    C&J: 20/30/40kg

    metcon:
    20 min elliptical
    1 km row w/30 second sprint + 30 sec rest (5 min)
    4 x 10 back extensions
    scott craig 10 | 2009-12-30
    mid hang snatch high pull + mid hang muscle snatch - 50kgx2+2x3
    clean & jerk - 60kgx2x3; 65kgx2x2; 70kgx1x3 (went too light - still feeling out my arms)

    4 rounds of;
    10 GHR
    10 sandbag half moons (50#)
    Alexander Miezin 11 | 2009-12-31
    22 years old, 5'9, 185 lbs.

    Mid hang snatch high pull + Mid hang muscle snatch: 95 lbs.x2+2x3
    Clean and Jerk: warm-up 100 lbs. x 3,3 working sets: 110 ls. x 3,3 120 lbs. x 2,2 135 lbs. x 3

    3 sets of:

    10 GHR
    10 medicine ball half moons
    LK 12 | 2010-01-01
    done 01/01/10

    51F/125/64"

    mid-hang HP+mid-hang SN :45#
    C&J: 55#/60/65

    4rnds (modified)
    10 back ext
    10 half-moons (alt sides) 20#DB
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