3 rounds for time:
100 m sprint
30 sledgehammer swings (15/side)" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Tuesday September 29 2009

  • Power clean - 70% x 3 x 5
  • Snatch balance - 65% x 3 x 5
  • Push press - 72% x 3 x 5
3 rounds for time:
100 m sprint
30 sledgehammer swings (15/side)


Questions? Get answers here or post in comments.
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4 Comments
MJ 1 | 2009-09-29
Power Clean - 140 x 3 x 5 Snatch Balance - 95 x 3 x 5 Push Press - 140 x 3 x 5 MetCon: I workout at a university gym...no sledgehammers 3 Rounds: 100m Sprint 15 DB Swings 3:03
bso 2 | 2009-09-29
Power Clean - 160 x 3 x 5 Snatch Balance - 105 x 3 x 5 Push Press - 150 x 3 x 5 MetCon: no sledgehammers 3 Rounds: 100m Sprint 30 MB slams, 20# 4:26
Brent 3 | 2009-10-06
Power clean – 175×3x5 Snatch balance – 146×3x5 Push press – 165×3x5 Metcon – 3 rds of 100 m sprint & 30 swings of Thor’s hammer (35 lbs) in 7 min
Noah 4 | 2011-11-19
metcon- 4:15, lost time runnin from tire to the sprint.
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