Juliette Chang-Fane – 65kg PR Snatch @ 58kg & 14-years-old:


Seven months ago she came to a camp as a talented 13-year-old girl, with some decent lifts. Today she came to camp as a seasoned, driven, 14-year-old young woman, and put a 3kg PR of 65kg/143# on top of a Snatch that had already matched the American record (current age group/weight class record is 62kg).

Baby girl is all grown up.


WOD 150207:

Session 1:

1) Alternating EMOM for 14:00-

1 Three Position Clean (floor, hang, power position)*

*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

10 Ring Dips

2) “Nasty Girls V2″

3 rounds for time of:

50 Pistols (alternating)
7 Muscle-ups
10 Hang Power Cleans 175/115#

Session 2:

1a) 5X3 Jerk from Blocks/Racks – work to a max triple for the day, rest 90 sec.

1b) 5X3 Paused Clean First Pull (3 count pause at the knee) – work to a max triple for the day, rest 90 sec.

2) At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

30:00 Row for distance

45 thoughts on “150207

  1. Coach, on “Nasty Girls V2” can the hang power cleans be taken from the power position? Or do they have to go to the knee?

  2. AM Session

    14min EMOM

    3 pos clean & 10 ring dips

    1.) 185
    2.) 195
    3.) 205
    4.) 215
    5.) 230
    6.) 245
    7.) 280

    Hit 280lbs but the hang was more of a mid thigh clean. Oh well could of went faster also. Ring dips felt great.

    Plan to do everything else on Sunday. Taking my wife to Asheville for her birthday to see my buddies band. Some things are more important fellas she puts up with me doing this I think I can sacrifice lol… Maybe everyone have a good weekend

  3. BBG
    42,5-45-47,5-50-52,5-55-57,5 kg
    Scaled ring dips to 7 reps after 3 rounds. Did a lot of dips yesterday while doing my mu program

    Nasty girls V2: 16:50
    Did bar mu but can’t string them together with high hr so did singles. The cleans felt really heavy

    2 1/2 hour break

    Jerks: 40-45-50-55-60 kg

    Paused cleans: 50-55-60-65-70 kg

    Decided to go running instead of rowing as I really miss running. Ran 5 km in 23:30, Nice and easy.

  4. Did a beach work out this morning. Teams of 5, 30 min game with 9 pound med ball. Then did 4 laps of +- 300m run round beacons in and out the sea. Then had family lunch so will do the rest tomorrow.

  5. Cleans
    Ring dips all UB and slowest wS :11

    Back was too fried to do the conditioning so I did 20min amrap of 5 burpees, 10 ghd sit-ups, and 30 double unders

  6. m/20/175lbs/5’8

    -end of 3rd week of following outlaw and loving it
    -back and hammys are fried

    Session 1

    185,195,205,215,225,235,245(failed power position caught low in the rack)
    dips were done UB 5strict + 5 kipping

    -first time doing this workout

    second session will be done later today.

    • Three position 190
      Pulls 265
      Row 6856 with HR average at 149…. man that was a boring half hour

      • I understand that. But as a whole we hardly ever deadlift. I was wondering if there is a reason behind this. I did yesterday’s workout and feel destroyed from it.

        • I attended a camp and Rudy touched on this.

          Basically we pull enough from the floor doing snatches/cleans. The lifts are done with more speed (read: more power) than deadlifts. Therefore we build sufficient pulling power here.

          Also, deadlifts take for-fucking-ever to fully recover from.

  7. Session 1:
    1) Alternating EMOM for 14:00-
    1 Three Position Clean (floor, hang, power position)* 145, 165, 185, 195, 205, 215 (dropped 2nd rep), 225 (dropped each rep)
    10 Ring Dips

    2) “Nasty Girls V2″ 12:34
    1.5 hr break
    1a) 5X3 Jerk from Blocks/Racks – 155, 195, 215, 235, 240 x 2, missed 3rd forward but have it in me.

    1b) 5X3 Paused Clean First Pull (3 count pause at the knee) – 155, 195, 235, 275, 285 (lost back angle)

    30:00 Row for distance probably worked too hard trying to edge out last time: 7431 m

  8. Only 1 session
    295 (missed power)
    305 – hit floor, missed hang, regrouped, missed hang again then hit power
    *hangs hurt from deadlifts yesterday

    Worked up to 300 for a triple for jerk, tried 310 but lower back couldn’t stabilize

    Worked to 300 for pulls, didn’t push these too much, of course b/c of deadlift soreness

  9. Only one session, so cut some stuff…

    3-pos. clean (rested 60s; only did a couple of dips to test shoulder):
    *Stopped after 5 rounds; back was smoked.

    “Nasty Girls v2”
    15:39 (57s slower than in November)

    295 (fail)

  10. Adjusting my programming for a while so I won’t be posting as much. or I just post partial work as I’ll still be doing BBG, just Power everything, no Full Snatches/Cleans.

    Session 1
    1.) 3 Pos. Power Clean, up to 245#
    Dips, all Strict and UB

    2.) did a Partner Variant of Nasty Girls V2 with the GF

    Session 2
    30:00 row done

  11. EMOM

    Rings done

    Didn’t have time for version 2 so did the original 10:00

  12. SESH1- 11am
    Dips done at or under :10

    Nasty ass girl v2
    Was super chillin on the pistols only cause lower back didn’t wanna help. Otherwise these usually fly..ish

    • SESH2
      1a) 135-185-225-255-275×1
      1b) 135-225-275-315-335

      2) 3k – 11:00

      What a week, definitely feeling it but feeling stronger overall.

  13. Session 1:
    1) 140, 150, 160, 170, 180, 195(1), 185(2)
    2) 17:23. My legs were too fatigued/sore for any of this. MU felt good at least but damn

    Session 2:
    1a) 195, 210, 220, 230, 235# . So good to finally go heavy on jerks again
    1b) 215, 225, 235, 235, 240#

  14. m/20/175lbs/5’8

    session 2

    1a) 225,235,245,255,265
    1b) 225,245,265,275,300

    conditioning = movie time!!!!!! Blood & Bones

    Row- 6682meters

  15. Session 1)
    Dips all ub, alternating strict and kip

    2) 19:26, about 1 min off Nov., pistols we uber slow

    2hr. Break
    Session 2)
    2) Conditioning 30min Row
    Easy 7551m / 1:59 avg 500m pace

  16. only had time for session 1
    1) 110,120,130,140,150,160,170
    Dips done in 10-15″
    2) 13:35 mu progressions 115# (:22 pr)

    • Also want to point out: my last 1rm clean was 185, so I hit 90% on the 3 position cleans and felt like I had a little more.

  17. Session 1
    1) 151-162-176-184-198-206-206 – missed the high hang in the 1st set at 206#

    Rind dips Unbroken all sets

    2) 24:42 – pistols are a major weakness for me

    3 hour break between sessions

    Session 2
    1a) 132-154-176-198-220 – no misses
    1b) 135-165-205-245-275

    2) 7231m

  18. is the pause clean first pull different from the pause clean pulls that we normally do, please explain, thanks

  19. A day behind due to a comp yesterday.

    Session 1

    1) 175, 185, 195, 205, 215, 225, 235
    -All UB
    -Dips are super easy for me, so I did 10 with a 30 lb db between my feet. All strict and UB, all within 11 seconds.

    2) 14:23 Rx
    -pistols are still slow, but getting better. Balance in my right leg is way behind compared to my left leg.
    -on the bright side, this is a few minutes faster than the last time we did this.

    Session 2 later

    • Session 2
      1a) 185, 205, 225, 235, 250
      -These feel way better when I go up based on feel than set percentages. Form felt great, and felt like I could’ve gotten 10-15# more, but didn’t want to push it.
      -Lock out and feet felt fast
      -All UB, no jerk blocks, so from the front rack for each rep
      1b) 225, 245, 275, 295, 305
      -Stayed light, didn’t feel like going all out on this

      2) 7331

  20. Peter Foster
    31/M/175#/5’9″/East Region
    IG: goalie858

    *Limited time and equipment in the frigid garage gym… oh yea getting another 18-20in of snow to go with our recent 4ft so shoveling will replace my rowing!

    1) 165/175/185/195/205/220/240#(oox)..need to start higher next time. All ring dips done under :10 and the majority were strict

    2) Pause Clean Frist Pulls 240/295/325/345/355#

    3) Comp WOD test
    AMRAP 8:00
    6 Front Squats 135#
    12 Burpee Lateral Bar Hops
    18 Ab Mat Sit Ups


  21. M/175/31

    1) 150/155/160/165/170/175/180…all easy…ring dips done
    2) 14:43 RX Hip went out on second set of pistols…suppose I’ll visit the doc tomorrow.

    1a) 135/185/205/225/245…went for a 1RM just for fun…Hit a PR 275
    1b) 135/185/205/225…the end.

    Did not row this week 🙁

  22. M/48/155
    Judged a gymnastics comp on Saturday, so did this on Sunday.
    Did things in a slightly different order.
    Session 1
    30min row. 6161m; 21s/m; 2:26avg pace
    Jerks: 165-175-185-195-205
    Pause clean pulls: 165-185-195-215-235

    2.5 hour break
    3 pos cleans: 135-140-145-150-155-160-165
    Ring dips: Easy. Thank goodness for no burpee f’n box jumps!

    Pistols are sketchy for me, and 175# is too much for me to HC for reps in a wod, so I did 13.4 instead: AMRAP 7 3-6-9-12 etc of CJ 135 and TTB.
    I got 85 reps which is +14 from when I did it in 2013. That’s good for 96th worldwide in my age group, which is pretty good considering that touch and go cleans is one of my weaknesses.

  23. 14 min emom: 3 pos cleans (205, 215, 220, 225, 230, 235, 240)
    Didnt go heavy enough on these. Ring dips all UB felt good

    Did this before regionals wod:
    3rm for push jerk: 250
    3rm for pause clean pulls: 325

    Nasty girls v2: 12:11 RX first time doing this. Everything felt good paced it too slow
    did no do rowing (didnt have time)

    Nasty girls v2

  24. Session 1) started at 175 ended at 235
    the dips were a struggle.
    2) Nasty girl v2 19:46 felt like I sandbagged the whole thing because I am terrible at pistols.

    Session 2) hit a triple of 365#
    3) hit a triple of 305#

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