5 rounds for time of:
10 1-arm DB split snatch - 20% BW
5 kipping pull-ups
5 clapping push-ups

Post numbers and questions to comments." />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
Josh Henkin (maker of the Ultimate Sandbag), Meagan, Mike Burgener, Greg Everett
Saturday April 26 2008

  • Power snatch + Snatch balance + mid-hang snatch - med weight x 4 sets
  • Power clean + Push jerk + jerk - med weight x 4 sets

5 rounds for time of:
10 1-arm DB split snatch - 20% BW
5 kipping pull-ups
5 clapping push-ups

Post numbers and questions to comments.

Questions? Get answers here or post in comments.
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x66F 1 | 2008-04-26
Questions about DB split squats: Do you start from the hang or with the DB on the ground? Which leg goes forward? Is it 10 per arm? or 5 per arm? Thank you.
Greg Everett 2 | 2008-04-26
Unless noted otherwise, the rep numbers for 1-side exercises are total - so 5/arm. Per arm, alternate the split leg - you'll have an odd number (5) this time, but you'll live. I suggest starting with the DB in one arm, doing 5 reps alternating legs, then move to the other arm and continue the leg alternation. Start with the DB just below the knees.
x66F 3 | 2008-04-26
34/M/167.5 Snatch Complex 65-75-95-105-115-125-115-115-115 I have never done these moves before, so a lot of warm up Clean Complex 135-135-155-155 METCON: 4:09
Boyle 4 | 2008-04-27
Did Muscle Snatch @ 115# 5x5 (cant get into squat position with knee still recovering from surgery0 then did Mark Twight's (gym jones) Secret Serrvice Snatch Test (10 minutes of 53# KB swings - alternate hands as needed) 158 snatches Hang Cleans @ 135# 5x7
Richard Thomas 5 | 2008-04-27
Snatch Complex: 45kg 45kg 45kg 45kg C&J complex: 60kg 60kg 65kg 65kg
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