3 rounds for time:
200 m row
10 kipping pull-ups
5 sandbag halfmoons/side - 25% BW" />

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  • Power snatch + snatch - 70% (of snatch) x 5 sets
  • Snatch balance - 75% (of snatch) x 3 x 4

3 rounds for time:
200 m row
10 kipping pull-ups
5 sandbag halfmoons/side - 25% BW

Questions? Get answers here or post in comments.
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cory 1 | 2009-07-28
What's a good substitution for the sand bag with the half moon?
Aimee 2 | 2009-07-28
a bumper plate
Jon 3 | 2009-07-28
When calculating max lifts or heavy singles, should we use competition standards? For example, if someone sticks a 150lb jerk, then later jerks 155 but presses it out at the end, is his or her max for the day 150 or 155? Thanks. (Same question for calculating 70 and 75% for today's workout.)
Greg Everett 4 | 2009-07-28
Jon - Pressout is not a legit lift, in or out of competition. Max would be 150.
Mary 5 | 2009-07-31
Aimee and Greg, I love this pic, but I love you guys more!
Andrew O 6 | 2009-08-01
PS+S: 100 Snatch Balance: 110 (struggled with these, missed last rep on sets 2 and 4.
Nicklas Holmberg 7 | 2013-09-24
Is the kipping pull up ONLY kipping or could it be butterfly as well?
Steve Pan 8 | 2013-09-30
No butterfly kipping.
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