5 rounds for time:
4 box jumps
10 2-arm DB hang muscle snatch" />

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olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Wednesday November 4 2009

  • Clean & jerk - 80% x 1 x 4
  • Clean deadlift - 115% (of clean) x 3 x 3
  • Front squat - 90% x 2 x 4
5 rounds for time:
4 box jumps
10 2-arm DB hang muscle snatch
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4 Comments
Andrew Makely 1 | 2009-11-04
Gregg, could you give me a short explanation of what I should feel doing the muscle snatch version of the dumbell snatch. I think I got it right but... Always pays to double check. Thanks!
James 2 | 2009-11-04
@ Noon: 5 rounds for time: 10:36 4 box jumps (30" box) 10 2-arm DB hang muscle snatch (45lbs DB) think they were too heavy but the lightest I had available. @ 5 PM: Clean & jerk - 80% x 1 x 4 (185lbs) Clean deadlift - 115% (of clean) x 3 x 3 (265lbs) Front squat - 90% x 2 x 4 (225lbs)
Greg Everett 3 | 2009-11-04
AndrewIt should feel just like a hang muscle snatch with a barbell, but your hands will be closer together - knee and hip extension to accelerate the weights, high elbows turn over and push up.
ken c 4 | 2009-11-05
clean and jerk felt strong so i kept going up. clean and jerk: 245 pr clean deadlift 3x3: 305 front squat 2x4: 265 (actual percentage was 275 but i barely got that up on the first set so i dropped down.) clean feels real good these days. jerk technique is all over the place. need to work on that.
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