3 rounds for time:
300 m row
16 1-arm DB power snatch (8/side) -
2 min rest" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Tuesday October 13 2009

  • Hang clean (above knee) - 73% x 3 x 2, 73% x 2 x 2
  • Snatch balance - 78% x 3 x 3, 82% x 2 x 2
  • Push press - 87% x 4 x 2, 87% x 3 x 3
3 rounds for time:
300 m row
16 1-arm DB power snatch (8/side) -
2 min rest

Questions? Get answers here or post in comments.
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MJ 1 | 2009-10-12
Hey Greg, what weight should we aim for, for the DB Power Snatch?
Greg Everett 2 | 2009-10-12
MJ - Feel out a weight you think you'll be able to straight set all rounds, without it being a diaper baby weight.
Sam 3 | 2009-10-13
Are kettlebells snatchs a reasonable substitute for the db power snatches
bso 4 | 2009-10-13
Hang clean (above knee) - 165 x 3 x 2, 165 x 2 x 2 Snatch balance - 130 x 3 x 3, 135 x 2 x 2 Push press - 178 x 4 x 2, 178 x 3 x 3 3 rounds for time: 300 m row 16 1-arm DB power snatch (8/side) - 55# 2 min rest 9:59 (5:59 work time) That hurt! Was feeling really fired up after the seminar this weekend. Thanks Greg and Aimee!
dan 5 | 2009-10-13
where did get the nikes?
Rob Corson 6 | 2009-10-13
Greg & Aimee, Thanks for the great weekend. Liz & I learned so much. I'll be putting my new found wisdom to good use. It was great to meet you both and Jade also. Take care, Rob
grambo 7 | 2009-10-13
I think the Nike Romaleos were briefly available around/after the olympics, there were some pairs on eBay for about $200US, and I think there were some sold from Nike's website. I read they only made one production batch which sold out quickly, and it's not clear if more will be made.
Noah 8 | 2011-12-06
Metcon: 6:26 total time.
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