WHITEBOARD – 25 March 2014

Workload: 

A1. Halting Snatch Deadlift (2) + Hang Snatch (Mid-Thigh) – Build to crisp 1 set max

*Deload to 85% – 3 additional sets

Then: 

B1. 5 Rounds of: 
10 Death Marches (Dumbbells = 1/5 – 10 TOTAL)
5 Chin-ups (Weighted – 15-20% 1 rep max)
*Rest 90-120s between rounds.  

Then: 

C1. On the Minute until you hit 1500m Row:
Row 60s
Rest 60s

Notes: Halting Snatch Deadlift is performed like a perfect snatch pull, but you stop right before hip extension (Chest is still forward of the bar, balance slightly rearward on the feet).  This is to ingrain the proper 1st pull and to make you patient.  Make sure the hand position is Mid-thigh on every rep.

Post questions if you don’t know Death Marches.  For C1, alternate between row intervals and rest (1 minute each).  Do this until you hit 1500 total meters.

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Comments
One Response to “WHITEBOARD – 25 March 2014”
  1. LT says:

    Snatch pull 100x3x3
    Clean pull 140x3x3

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