3 rounds for time of:
10 2-arm DB hang power snatch – 12% BW – (Snatch L and keep overhead; snatch right; drop both; snatch R and keep overhead; snatch L. This equals 2 reps.)
20 Kipping Pull-ups
30 Ball slams – 15% BW

Post numbers and questions to comments." />

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Danielle from FIT in Los Altos, CA at the CA weightlifting clinic in Fallbrook
Wednesday October 17 2007

  • Front Squat – 83% x 3 x 5
  • Clean pull – 95% x 3, 100% x 2, 105% x 2
  • Rack jerk behind the neck – work up to a heavy single

3 rounds for time of:
10 2-arm DB hang power snatch – 12% BW – (Snatch L and keep overhead; snatch right; drop both; snatch R and keep overhead; snatch L. This equals 2 reps.)
20 Kipping Pull-ups
30 Ball slams – 15% BW

Post numbers and questions to comments.
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8 Comments
mrjling/Jonas 1 | 2007-10-17
Very good day. Woke up with a working knee this morning(most likely meniscus probs) so I did the Front Squats and stuff. Painless. Front Squats 55kgx3x5 Muscle Snatch 30kgx3 35kgx3 40kgx3 Rack Jerks Snatch Grip 40kgx3x3 3rds of 10 Hip Extensions w/20kg on Roman Chair 10 Overhead Situps w/2x10kg DB 10 Deadhang Chinups 4:35
Martin Schap 2 | 2007-10-17
Front squat- 205x3x5 Clean pull- 240x3, 255x2, 270x2 Rack jerk behind neck- 195x1, 185x1x3 3rds: 10 2-arm DB hang power snatch- 25# DBs 20 pull-ups 30 knee tuck jumps with downward arm swing- tried to make these very explosive and aggressive 11:56
Scotty Hagnas 3 | 2007-10-17
FS: 197.5x3x3x3x3x3 CP:180x3;190x2;200x2 JBN:up to 165x1;backed down to 155x1x1 Overhead work seemed weak today. WOD as Rx'ed. 10 2 arm DB snatch 20# 20 pullups 30 Ballslams 26# 9:22'
mrbourgot 4 | 2007-10-18
Front Squat 90kg x 3 x 5 Clean pull 95kg x 3, 100kg x 2, 105kg x 2 Rack jerk behind the neck worked upto 80kg. Fatigue and unfamiliarity kept it low. No met con, I'd already done a muay thai class.
Bradford Green 5 | 2007-10-18
Day behind... FS: 145x3x5 Clean Pull: 165, 175, 185 Rack Jerk: 135 (stopped after that, back felt funny) No time for metcon
DougM 6 | 2007-10-19
Front Squat: 137x3x5 Clean Pull: 127x3, 135x2, 142x2 Rack Jerk b/n: 95, 105, 115, 125, 130, 135 Did 3 sets of 7 pullups, 10 knee-to-elbows
ec 7 | 2007-10-19
made this up today. fs @125# cln pull 115, 135, 155# (waaay over cln % but felt light) jerks were rack jerks (cfb wod) - 140# but it was a press out. not moving fast enough. hit 135# pretty easy, though. did my own uber short metcon 3 rnds 20 wallball 20# 5 clapping pushups 10 24" box jumps no stopwatch... but obviously pretty short
joe wheeler 8 | 2007-11-19
fs 75kg x 3 x 5 cln pull x 3 @ 75-80-85kg push jerk up to 85kg (I know, I jelled and forgot I was supposed to do rack jerks bnk) metcon: 3 rounds 10 2-arm DB snatches w/12kg DBs 20 jumping ring pull-ups 30 situps not timed but slower than I had expected.
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