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.


    Questions? Get answers here or post in comments.
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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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