3 rounds for time of:
10 1-arm DB power snatch - 20% BW
30 sit-ups" />

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  • Power snatch - 80% x 1 x 3
  • Power clean & jerk - 80% x 1 x 3
3 rounds for time of:
10 1-arm DB power snatch - 20% BW
30 sit-ups

Questions? Get answers here or post in comments.
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Richard Vanmeerbeek 1 | 2008-11-24
Is it 10 snatches per arm ?
Greg Everett 2 | 2008-11-24
10 total - 5 per arm
Shaun 3 | 2008-11-25
When does the new 16 week cycle start?
Greg Everett 4 | 2008-11-25
Shaun - 2 more weeks
Richard Vanmeerbeek 5 | 2008-11-25
Thanks Greg ! P Sn - 67.5kg P C&j - 82.5kg metcon w/ 18kg db - 3'02" Experienced a wider starting stance for the lifts, closer to what my receiving position, felt very good and more effective on bar path.
tommi k 6 | 2008-11-25
P.Sn. - 76kg PC+J - 98.5kg Metcon 3:32, 20kg -skipped yesterday to give my hurting knee some extra rest,not feeling 100% today either
Eric Brandom 7 | 2008-11-25
M/23/6'1"/180 PS - 185 PC&J - 235 Metcon: 50lbs 32" 1:53
Jonathan 8 | 2008-11-25
PSn: 116# x1x3 PC&J: 156# x1x3 DB Row 120# x8x2 3 rds for time: 10 1 arm DB PSn @40# and 30 situps: 6:07 Greg, I always do situps with straight legs and from an unanchored position. Is this correct, or should I be anchored with bent knees? Thanks!
Greg Everett 9 | 2008-11-25
Jonathan -Bent knees, anchored if you want.
Jesse Woody 10 | 2008-11-25
Sick Sunday/Monday, and not sure of my schedule tomorrow, so I hit up the 100% snatch around 1:30 this afternoon, and the 100% C&J at 5pm. Set two new pr's, finally got a 200# snatch (5#pr, and I actually pulled off my heels and didn't jump forward at all!) and a 275# c&j (15# pr), both of which have been goals of mine since starting this program. Altogether a great day!
ADR 11 | 2008-11-26
Doubled up today's and tomorrow's WOD again... Power snatch - 140# x 1 x 3 Power clean & jerk - 175# x 1 x 3 Clean & jerk - 215# x 1 Snatch - 155# x 1 x 1, 170# x 1 x 1 (PR!) Tomorrow i'll try to sneak in the metcons and the front squats.
Brian Lawyer 12 | 2008-11-26
Coach, from your comment above I see you are starting a new 16 week cycle in two weeks. I have been loosely following the beginner program from your book and getting periodic coaching from a USAW O'Lifting coach. Should I jump in at the start of that cycle. If so do you have an exact date so I can watch the website.
Greg Everett 13 | 2008-11-26
Brian - Dec 15th if I did my math correctly.
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