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12.11.09

8
Nov

12.11.09

 
RX
Use Weights from 12.11.01
Power Snatch – 5RM; 95% x 5, 90% x 5
Snatch pull – 8RM, 95% x 8, 90% x 8

Rx+
Use Weights from 12.11.01
Power Snatch – 5RM; 95% x 5, 90% x 5
Snatch pull – 8RM, 95% x 8, 90% x 8
Hang muscle snatch – 5RM; 95% x 5, 90% x 5

WOD:
NFT

3×10 Good mornings (heavy) (Rx+ Glute Ham Raises)
3×10 seated kb/db presses (heavy)
3x ME DH/kipping Pull-ups* (Rx+ Weighted PU or MU)

rest exactly 30sec between sets

Dh/kipp Pull-ups: do as many dead hang pull-ups as possible and then WITHOUT dropping from the bar continue to do as many kipping pull-ups as possible