141107

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Power

1) Power Snatch: 4X3 – work to a 3RM, rest as needed

2) Power Clean & Push Jerk: 4X3 – work to a 3RM, rest as needed

Accessory/Skill

1a) 4X3 Three Stop Snatch Pulls DEMO VIDEO – heaviest possible, rest 90 sec.

1b) 4XME UB C2B Pull-ups – rest 90 sec.

Conditioning

For time:

10 DB Snatch (alternating) 75/50#
10 Burpee Box Jump Overs 24/20″
20 DB Snatch (alternating) 75/50#
20 Burpee Box Jump Overs 24/20″
20 DB Snatch (alternating) 75/50#
20 Burpee Box Jump Overs 24/20″
10 DB Snatch (alternating) 75/50#
10 Burpee Box Jump Overs 24/20″

3 thoughts on “141107”

  2. Power
    1) 130
    2) 160(2 missed last jerk)

    Accessory/Skill
    1a) 155,165,175×2)
    1b) 17,15,10,10

    Conditioning
    13:49 @40#, 24″

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