20-15-10 reps for time:
Box jump - mid-thigh
DB muscle snatch - (25% of best bar MS each)" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Wednesday September 9 2009

  • 3-position clean (floor, knee, mid-thigh) - 70% x 2 sets; 75% x 2 sets
  • Snatch deadlift - 100% (of snatch) x 7 x 2, 100% x 5 x 3
  • Front squat - 65% x 6; 70% x 5; 75% x 5; 80% x 3 x 2

20-15-10 reps for time:
Box jump - mid-thigh
DB muscle snatch - (25% of best bar MS each)

Questions? Get answers here or post in comments.
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toomuch 1 | 2009-09-08
hello greg, its says snatch deadlift @100% of snatch,then 100% again,is this still 100%of snatch ?thank you
ec 2 | 2009-09-09
the sets of 7 were particularly hellacious!
Brent 3 | 2009-09-09
3position clean 1752, 1862 Snatch DL 1917x2, 1915x3 Front Squat 1806, 1955, 2105, 2253x2 Metcon 20, 15, 10 of BJs(30″) & KB muscle snatch(35 lbs) in 8:25.
Andrew Makely 4 | 2009-09-09
Dumb question- Is the db snatch sets each arm or (90 total) or just a total count (45 total)? Thanks!
Greg Everett 5 | 2009-09-09
Andrew - 45 each arm
Brett 6 | 2009-09-10
3-position clean - 171lb x 2 sets; 185lb x 2 sets Snatch deadlift - 100% (of snatch) - 185lb x 7 x 2, 185 x 5 x 3 Front squat - 171 x 6; 185 x 5; 201 x 5; 211 x 3 x 2 24" box, 16kg KB - 5:47 I played with reversing the order of the 3pos cl. Starting at mid thigh and working down I felt much stronger.
Mark Gleason 7 | 2009-09-11
3 POSI CL 185,190,195,200 SN DL 7x185,225,245;5x255,255 FR SQ 6x185;5x225;5x245;3x265
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