Saturday, November 3

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Start with an empty barbell and a running clock…

1.  Snatch 
10 minutes to work up to a 1RM

2.  Clean and Jerk
10 minutes to work up to a 1RM

3.  Front Squat
10 minutes to work up to a 1RM

This is NOT about establishing new 1-Rep Maxes.  It is about being
able to hit big numbers in the allotted time.  You must start with an
empty bar and no warm up sets before.  If you time out, you must move
onto the next movement and you are DONE in 30 minutes.  We will hit true
PR's soon enough – respect the process – today is not that day.


  1. Tara Ross says:

    90# snatch
    130# C&J
    155# FS
    1 rd gym WOD (sub GHD for AB mat)
    50 push ups
    400m run
    50 GHD
    400m run
    50 squats

  2. On duty
    50 push ups
    50 sit ups
    50 air squats
    No running

  3. Worked… Stoker at a hot drill for the community college Firefighter I & II class.
    In turnouts all day, hauling pallets, keeping it HOT! Should be good training towards the Furious Fundraiser!

  4. On 11-4-12
    Snatch: 133#
    Clean and Jerk: 163#
    Front Squat: 195#

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