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November 28, 2012

1) Clean & Jerk:
3 sets x 3 reps @ 65%

2) Snatch Pulls
3 x 3 @ 100% 1 RM Snatch

3) For 10 min complete the following on the minute:
3 x power clean (205/115lb)

4) 3 rounds not for time:
3 x weighted pull ups
15 GHD Sit Ups

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3 thoughts on “November 28, 2012

  1. C&J 3×3 @ 70

    Snatch Pulls 3×3 @ 77

    Power Clean work: 95 x 3 every minute for 10 minutes.
    I was successful on all reps except the last one…I got it though!

    I’m very excited that I did all 3 rounds of 3 strict pull ups (no weight) and my chin was over the bar!!!
    While the guys were getting their GHD situps I was in the corner doing regular situps but I did 25 each round.

    What a fun morning! The gym atmosphere was incredible!!!
    🙂 Thanks William for all you do.

  2. C&J
    3 x 3 @ 145
    Snatch Pulls
    3 x 3 @ 195
    Power clean wod—very fun, all rounds in 3-8 seconds.
    Fun group this morning—the performance wod looked very good as well.
    waiting on our barista to return from Alabama.

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