4 rounds for time of:
7 wall ball – 10% BW
14 1-arm DB hang power snatch – 20% BW
7 box jumps – mid thigh
7 clapping pull-up

Post numbers and questions to comments." />

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Josh Everett - split clean
Friday February 29 2008

  • Power snatch + snatch balance + hang snatch – 3 sets
  • Power clean + tall clean + jerk – 3 sets

4 rounds for time of:
7 wall ball – 10% BW
14 1-arm DB hang power snatch – 20% BW
7 box jumps – mid thigh
7 clapping pull-up

Post numbers and questions to comments.


Questions? Get answers here or post in comments.
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15 Comments
Derek M 1 | 2008-02-28
Why does Josh Everett use the split clean? I'd heard that it was for a lack of flexibility, but it seems that an advanced athlete like him would have had a lot of time to gain complete ROM.
Greg Everett 2 | 2008-02-28
Derek - Josh will likely answer directly here. Until then, yes, it's a lack of flexibility. If flexibility is limited past a certain threshold, an athlete will actually be able to lift more in a variation that in other athletes would limit weight. At the moment, though, Josh is using the squat styles again.
Tom 3 | 2008-02-28
Is this supposed to be 'clapping push-up'. I really hope a clapping pull-up isn't what I think it is!
Greg Everett 4 | 2008-02-28
No typo there... although I have been known to make them. If you're not quite to a clapping pull-up, scale it. First step would simply be as aggressive of a kip as possible. Next would be just a quick separation of the hands from the bar at the top, and you'd progress by increasing the distance the hands leave the bar until you're able to clap. Keep in mind that eventually, it's quite possible to clap behind the back and do other party tricks with the kipping pull-up.
Derek M 5 | 2008-02-28
Behind the back? You're trying to kill someone, aren't you? :D I tried that with push-ups some time ago. Fortunately, my lip healed up just fine.
Tom 6 | 2008-02-28
#4 That sucks! I think I'm going to like it here.
pete 7 | 2008-02-29
Power snatch + snatch balance + hang snatch 3 sets 95lbs 115 135x3sets Power clean + tall clean + jerk 3 sets 65 85 95 105x3sets 4 rounds for time of: 7 wall ball 20lbs 14 1-arm DB hang power snatch 35lb DB 7 box jumps mid thigh 7 clapping pull-up 11:23 Lifting felt good and crisp today. Metcon was awesome and kicked my butt. I really liked that one.
Shawn Thomas 8 | 2008-02-29
Love the split-version, old school!!!
dan colson 9 | 2008-02-29
PS+SB+HS 45, 50, 55 KG PC+TC+3Jerk 50, 55, 60 KG 4 rds 7 ring dip 7 KB snatch R/L 1 pd 7 24" box 7 clap pull-up 6:21
Ben 10 | 2008-02-29
Quick question, and if it's somewhere else on the website just lemme know. For the workouts with %'s of 1RM, when do you reassess your maxes? I know Saturdays are "max for the day", so if we hit a new 1RM do we base future %'s off of this? Thanks
Greg Everett 11 | 2008-02-29
Ben - You reassess your maxes on any day you attempt a max. If those attempts fall short of your current best, use the higher number. If you make a new record, use that new max to calculate %s.
Craig Snyder 12 | 2008-02-29
Power Sn + Sn Balance + Hang Sn: 65x1, 85x1, 95x3 Power Cl + Tall Cl + Jerk: 85x1, 95x3 Metcon (4 rounds) 7 wall ball (10 lbs) Only ball I had available 14 1 arm DB hang power sn (30#) 7 box jumps - mid thigh 7 clapping pull ups (kipping) 10:23
Dan 13 | 2008-02-29
Burgener Warm-up PM WOD Power snatch + snatch balance + hang snatch 3 sets 95 x 1 105 x 1 115 x 1 115 x 1 120 x 1 Power clean + tall clean + jerk 3 sets 135 x 1 165 x 1 170 x 1 170 x 1 CF WOD "Fran" 1st metcon in a few week and it kicked my ass. I had my first exercised induced asmatha attack in a year Fran - "21-15-9" Thrusters pull-ups TIME: 4:53
ec 14 | 2008-02-29
sn complex - 85# c&j complex - 95# metcon 16.33 20#wb, 40# db snatch subbed ring sips for clapping pullups, trying to let a blister heal
Andrew 15 | 2008-02-29
PS+S Bal +H S 20kg 30kg 40kg 45kg PC+TCL+Push Jerk 50kg 55kg 60kg 65kg Met Con 5.07 14ib WB 16kg KB Power Snatch BJ Kipping Chin
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