4 rounds for time:
100 m sprint
8 box jumps - mid-thigh height+

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Home   |   Contact   |   Help   |   Mobile Patch builder/coach Danny Wright Friday April 4 2008 Power snatch + snatch balance - 60% (of snatch) x 3 sets Power clean + push press + jerk – 55% (of clean) x 3 sets Overhead squat - 80% of snatch x 2 x 3 4 rounds for time: 100 m sprint 8 box jumps - mid-thigh height+ Post numbers and questions to comments. Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Women's Square Logo Loose Shirt (Teal) Women's Square Logo Sweatshirt Power Clean Poster Olympic Weightlifting for Sports (E-Book) 6 Comments Kramer 1 | 2008-04-04 95 lb snatch (slight heave on balance, couldn't just drop), balance was good...lifted toes...good hint. Pwr snatched 115 for fun. 135 lb clean, press, split jerk...all solid and jerk came easy 135 lb OHS (power snatched into position) the 2nd squat in each set was stronger than the first, fell out once, regrouped and had a rock solid 3rd set Metcon: Ran hard in place for 30 seconds, then 8 jumps as high as I could...well over mid-thigh height. 4 rounds in 3:45. Jason Ackerman 2 | 2008-04-04 85lb. Snatch and Balance 115# OHS Skipped the clean, press, jerk because I did "Gwen" from CF first. prochargedmopar 3 | 2008-04-04 4/4/08 M/38/174/70" 135# C&PJ 15x 2:18 5min rest 12x 1:18 5min rest 9x 0:37 That was interesting. ec 4 | 2008-04-04 pwr sn, etc - 75# pwr cln, etc - 90# ohs - 95# ended up doing cfb wod - filthy fifty. 32.58 with 20# wb. still hate burpees. Adc (CFS) 5 | 2008-04-04 Snatch 40kg C&J complex 47kg OHS 45kg claude 6 | 2008-04-04 power sn, sn bal- x3 105lbs pwer cln, pp, jerk- x3 140lbs ohs- 140lbsx2x3 metcon rxd..3:17 Leave a Comment Name Comment Verify   Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal. Advertise With Us Training Home Program Help Tomorrow's Workout Exercise Demos Training Cycles Text Only Starter Program Select Cycle Double Day Squats & Heavy Weights 8-Week General Cycle 12-Week Traditional Cycle 5-Week Front Squat Emphasis Cycle 6 Week Back Squat Emphasis Prep Cycle 4-Week Leg Strength Block 2 4-Week Leg Strength Block 1 12-Week Complete Cycle Basic Rep Cycle Block & Pull Cycle Quick & Classic 3-Phase Cycle Strength by Feel Cycle Classic / Position Cycle 10 x 3 Squat Cycle Classic Cycle General Cycle Russian Squat Cycle Advanced 2-Phase Cycle Classic-Squat Wave Cycle Strength Cycle Classic Cycle Strength Development Cycle Strength Cycle 2-Phase Cycle 4-Block Cycle 4 4-Block Cycle 3 4-Block Cycle 2 4-Block Cycle 1 Select Date 2013 May April March February January 2012 December November October September August July June May April March February January 2011 December November October September August July June May April March February January 2010 December November October September August July June May April March February January 2009 December November October September August July June May April March February January 2008 December November October September August July June May April March February January 2007 December November October September March Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Women's Square Logo Loose Shirt (Teal) The Kono Project DVD - Men & Women Cooking for Health & Performance Volume 2 E-Book Werksan Competition Set Weightlifting Programming: A Winning Coach's Guide The Kono Project DVD - Women Olympic Weightlifting: A Complete Guide - Book & DVD Set Women's "Strength" Tank - Teal Advertise With Us Get training tips and Catalyst news AND get a free issue of the Performance Menu journal. Submit your question to be answered by Greg or Aimee Everett in the Performance Menu or on the website Submit Your Question Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters. We are currently recruting new lifters and offer sponsorship opportunities. Read More Catalyst Athletics Contact Us About Help Newsletter Products & Services Gym Store Events Weightlifting Team Performance Menu Magazine Home Subscriber Login Issues Articles Workouts About the Program Workout Archives Exercise Demos Text Only Instructional Content Exercise Demos Video Gallery Free Articles Free Recipes Resources Recommended Books & DVDs Olympic Weightlifting Guide Discussion Forum Weight Conversion Calculator All content © Catalyst Athletics, Inc. | 1257 Tasman Drive Suite A | Sunnyvale, CA 94089 | 408-400-0067 | Site Terms & Conditions | Advertise with Us