3 rounds for time:
10 tire flips + jump in/out
40 m farmer's walk

3 sets of:
A. 10 back extensions
B. 20 sit-ups" />

Home   |   Contact   |   Help   |   Mobile Saturday October 3 2009 Snatch - 70% x 2, 75% x 2, 77% x 1 x 2 Clean & jerk - 70% x 2, 75% x 2, 77% x 1 x 2 3 rounds for time: 10 tire flips + jump in/out 40 m farmer's walk 3 sets of: A. 10 back extensions B. 20 sit-ups Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Power Clean Poster Eat Time! DVD Werksan Horizontal Plate Rack Jerk Logo T-shirt 4 Comments MJ 1 | 2009-10-03 Snatch - 105 x 2 / 110 x 2 / 115 x 1 x 2 / 135 x 1 Clean & Jerk - 140 x 2 / 150 x 2 / 155 x 1 x 2 Farmer's Walk - 3 x 40m 3 Sets: 15 Back Ext / 20 GHD Sit-Ups bso 2 | 2009-10-03 Snatch - 115 x 2 / 120 x 2 / 125 x 1 x 2 Clean & Jerk - 150 x 2 / 160 x 2 / 165 x 1 x 2 Metcon: 300#ish tire 2x105# barbell farmer walk, 40m 7:10 3 Sets: 10 Back Ext / 20 GHD Sit-Ups bso 3 | 2009-10-03 Greg, I'm registered for your Calgary seminar next weekend... should I make any modifications to how I follow the PM wod this week? Greg Everett 4 | 2009-10-04 bso - nope 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. Advertise With Us Training Home Program Help Tomorrow's Workout Exercise Demos Training Cycles Text Only Starter Program Select Cycle Double Day Squats & Heavy Weights 8-Week General Cycle 12-Week Traditional Cycle 5-Week Front Squat Emphasis Cycle 6 Week Back Squat Emphasis Prep Cycle 4-Week Leg Strength Block 2 4-Week Leg Strength Block 1 12-Week Complete Cycle Basic Rep Cycle Block & Pull Cycle Quick & Classic 3-Phase Cycle Strength by Feel Cycle Classic / Position Cycle 10 x 3 Squat Cycle Classic Cycle General Cycle Russian Squat Cycle Advanced 2-Phase Cycle Classic-Squat Wave Cycle Strength Cycle Classic Cycle Strength Development Cycle Strength Cycle 2-Phase Cycle 4-Block Cycle 4 4-Block Cycle 3 4-Block Cycle 2 4-Block Cycle 1 Select Date 2013 May April March February January 2012 December November October September August July June May April March February January 2011 December November October September August July June May April March February January 2010 December November October September August July June May April March February January 2009 December November October September August July June May April March February January 2008 December November October September August July June May April March February January 2007 December November October September March Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Werksan Upright Plate Rack Podium Gold Creatine - Tablets Werksan Training Set Werksan Economy Set The Coach's Strength Training Playbook Snatch Progression Poster The Kono Project DVD - Women Dumbbell Moves DVD - Vol 3 Advertise With Us Get training tips and Catalyst news AND get a free issue of the Performance Menu journal. Submit your question to be answered by Greg or Aimee Everett in the Performance Menu or on the website Submit Your Question Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters. We are currently recruting new lifters and offer sponsorship opportunities. Read More Catalyst Athletics Contact Us About Help Newsletter Products & Services Gym Store Events Weightlifting Team Performance Menu Magazine Home Subscriber Login Issues Articles Workouts About the Program Workout Archives Exercise Demos Text Only Instructional Content Exercise Demos Video Gallery Free Articles Free Recipes Resources Recommended Books & DVDs Olympic Weightlifting Guide Discussion Forum Weight Conversion Calculator All content © Catalyst Athletics, Inc. | 1257 Tasman Drive Suite A | Sunnyvale, CA 94089 | 408-400-0067 | Site Terms & Conditions | Advertise with Us