3 rounds for time of:
100 m sprint
10 broad jumps
20 kipping pull-ups" />

Home   |   Contact   |   Help   |   Mobile Tuesday April 21 2009 Overhead squat - heavy single Muscle snatch - heavy single Power snatch - 80% x 1 x 4 3 rounds for time of: 100 m sprint 10 broad jumps 20 kipping pull-ups Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Olympic Weightlifting: A DVD Guide to Learning & Teaching the Olympic Lifts The Kono Project DVD - Men & Women Olympic Weightlifting Seminar DVD - Greg Everett Poster Package - Snatch, Clean, and Jerk 10 Comments Edward 1 | 2009-04-21 With heavy singles, do we just work our way up to weight that is challenging, but not quiet a 1 rep max? And with the Power Snatch, is that 80% of our 1 rep max, for 1 set of 4 reps, or 1 rep of 4 sets? Thanks Andrew Makely 2 | 2009-04-21 30 years old 198lbs 5'10" OHS-have done alot specifically so didn't no where to start or how fast to increase wight 130,150,160,170,175,180,190,200 stopped (but got it!) muscle snatch 100,110,120,130,140,145,150 What does it tell you that I muscle snatched 20lbs of my best snatch? (I need work) pwr snatch after muscle snatching 150 I could'nt back down to 136 (80% of 170) 155x4 metcon as rx'd 7:50 Edward check out the info tab above the wod, it will answer your questions. Dirka Dirka 3 | 2009-04-21 I feel soooo sorry for you this weekend. It's going to be a mad house! COS 4 | 2009-04-21 M/23/6'1/180 OHS: 200# PR (x2) Musc Sn: 135 Pw Sn: 135,145,155,165 Finally hit 200# on OHS and I felt so good after the first one so I kept it overhead and did another. Felt good to PR. stew douglas 5 | 2009-04-21 m/38/195/6'2 OHS-heavy single - 175# (pr) Muscle snatch-heavy single - 125# Power snatch - 115# x 4 metcon - 6:42 - jello legs, rubber arms. Jonathan 6 | 2009-04-21 OHS: up to 145# Muscle Snatch: up to 135 Power Snatch: 125 x1 x4 Metcon: 3 rds for time of 100m sprint + 10 broad jumps + 10 dips + 10 KPU: 5:54 Warren Ruppart 7 | 2009-04-21 M/36/6'8"/240 OHS--175# (new PR) Muscle Snatch--145 # Power Snatch--135 x 1 x 4 Metcon: 6:20 wow...that metcon was fun...fun like Fran... Alex 8 | 2009-04-22 OHS: 205# Muscle Snatch - 145 Power Snatch - 140 x 1 x 4 Metcon: Changed things up because of rain. Did 3 Rounds 150M Row, 10 Chest to Bar Pullups, 250# Deadlifts 12-9-6 in 7:30. JonGB 9 | 2009-04-28 Overhead squat - 45, 95x3, 135x2, 155, 175x2 Muscle snatch - 95, 115, 135 Power snatch - 95x4 3 rounds for time of: 100 m sprint 10 broad jumps 20 kipping pull-ups 6:40 Ed Flood 10 | 2009-05-28 OHS: up to 65.5kg, fail at 68 (think I managed to stand up before I lost stability. MS: up to 58kg PS: 50.5kg Metcon: 7.04 (feckin' treadmills) 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. 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