4 rounds for time:
10 (1 push-up + 2 kick-ups)
1 rope climb" />

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photo by Aaron Cave
Tuesday October 6 2009

  • Hang clean (above knee) - 70% x 3 x 4
  • Snatch balance - 75% x 3 x 2, 80% x 3 x 3
  • Push press - 85% x 4 x 5
4 rounds for time:
10 (1 push-up + 2 kick-ups)
1 rope climb


Questions? Get answers here or post in comments.
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13 Comments
dan 1 | 2009-10-05
is the snatch balance a percentage of your max snatch balance or max snatch?
Greg Everett 2 | 2009-10-05
% of snatch bal max, but if you don't have one, use your max snatch. if your snatch is limited considerably by technique, you'll need to bump up the weights.
Ben 3 | 2009-10-05
Kick up? I'm not familiar with that movement....any tips?
Greg Everett 4 | 2009-10-05
ben - check yesterday's comments.
dan 5 | 2009-10-05
thanks!
Allen Y 6 | 2009-10-06
Nice shirt! How was the honeymoon?
MJ 7 | 2009-10-06
Hang Clean - 140 x 3 x 4 Snatch Balance - 110 x 3 x 2 / 120 x 3 x 3 Push Press - 155 x 4 x 5 MetCon: 8:43 Subbed 10 Deadhang pullups for rope climb
bso 8 | 2009-10-06
Hang Clean - 157.5 x 3 x 4 Snatch Balance - 120 x 3 x 2 / 127 x 3 x 3 Push Press - 175 x 4 x 5 (failed 4th rep on 2nd and 4th sets) MetCon: 5:23 14' rope climb
Erik 9 | 2009-10-06
Ok, Greg--forgive me for naivete, I'm interested in the Riser as a training modality--how does it complement, etc. Much appreciated...
Greg Everett 10 | 2009-10-06
Erik - Very simple - just increases the range of motion to work through that bottom position. Good way to work strength from the start position, posture, and just to get some variety.
matt 11 | 2009-10-07
How do you get that flexible for overhead squats? Repetition? I guess what I mean are how can you stretch the achilles and patellar tendon to get that deep and maintain such a perfect lumbar curve?
matt 12 | 2009-10-07
By the way I meant is instead of are... and thanks ahead of time for responding...
Noah 13 | 2011-12-07
Hang Clean- 3x4:65lb Snatch Balance- 3x2:65lb, 3x2:80lb Push Press- 4x5:95lb skipped metcon
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