WHITEBOARD – 12 November 2013

Workload:

Build up to a heavy single in the following barbell complex:

A1. 1 Power Clean + 1 Push Jerk

Deload to 80% and hit the following for 3 sets:

A2. 1 Power Clean + 1 High Hang Power Clean + 2 Push Jerks

Then:

B1. 5 Rounds of: 
6 Deadhang Chin-ups (30lb Dumbbell)
10 Single Arm Snatches (5 Each Arm – 1/3 Body Weight DB)

Rest 2 Minutes Then:

B2. 5 Minute AMRAP
Max Burpees

Notes:  High Hang = mid-thigh for most people.  Post questions in regards to the movements.  For the section B, perform B1, then rest approximately 2-3 minutes and before B2.

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Comments
3 Responses to “WHITEBOARD – 12 November 2013”
  1. dedikdrfc says:

    A1. 1 Power Clean + 1 Push Jerk

    230#

    A2. 1 Power Clean + 1 High Hang Power Clean + 2 Push Jerks

    185#

    B1.

    Because I can’t read OR count apparently I did sets of 5 pullups. Blue band
    32kg KB Snatches

    B2.

    63 Burpees

  2. kevineleven says:

    A1 – 225#

    A2 – 180#

    B1 – 30# pullups 55# KB

    B2 – 47 burpees

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