3 sets; no rest:
A1. 10 GHR
A2. 20 push-ups

Notes: On front squats, the emphasis is on speed of the transition at the bottom and speed up." />

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Steve rack pull
Thursday January 28 2010

  • Clean & jerk - 80% x 1 x 5
  • Snatch - 80% x 1 x 5
  • Front squat - 50% x 2 x 10; 1 min rest
3 sets; no rest:
A1. 10 GHR
A2. 20 push-ups

Notes: On front squats, the emphasis is on speed of the transition at the bottom and speed up.


Questions? Get answers here or post in comments.
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7 Comments
Sam McGowan 1 | 2010-01-27
C&J - 175#x1x5 SN - 135#x1x5 FS - 115#x2x10
Neil Scholtz 2 | 2010-01-28
M/25/76kg/178cm C+J 88kg Sn 68kg Fr sqt 70kg Metcon: 50 Turkish get ups 25kg DB 12:46
TeddyB_SC 3 | 2010-01-28
C&J- 90 Sn- 69 No F. Sqt
Rice Owls Catalysts 4 | 2010-01-28
C&J: 135# Sn: 110# FrSq: 95# WOD: C: 10 95#OH bb lunges, 20 pushups 4:20 BG: 10 55#db OH lunges, 20 pushups, 5:06
Brian Reckdenwald 5 | 2010-01-28
Clean & jerk - 80% x 1 x 5 199 lbs x 1 x 5 Snatch - 80% x 1 x 5 160 x 1 x 5 Front squat - 50% x 2 x 10; 1 min rest 150 x 2 x 10 3 sets; no rest: A1. 10 GHR A2. 20 push-ups Time - 4:37
Björn Uddenfeldt 6 | 2010-02-01
C&J: 70 kg Snatch: 52. 5kg FS: 55 kg Metcon: 3:17 min (sub: 20 Stiff-KBDL, 32 kg)
Matt M. 7 | 2011-07-14
Clean and Jerk 200lbs Snatch 170 lbs (felt really light and easy) front squat 135 lbs met con: 4:07 i suck at push ups
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