20140408

Monday

(1) pause snatch. Work to a heavy (but perfect) double for the day, rest as needed
75,90,105,115,125,130
2) Pause Snatch (3 count pause @ knee): 1×2@95%, 1×2@90% of max from #1 – rest as needed
125,120

Strength/Accessories

1A) 4X3 BTN Push Press (SN grip) + 2 OHS – heaviest possible, rest 60 sec.
95,135,155
1B) 4X3 Snatch First Pull – heaviest possible, rest 60 sec.
150,165,165

Conditioning

4 rounds of:

400m Run (all out)
ME UB HSPU (Regionals standard)

Rest 1:1

Fastest run 1:14, slowest 1:25, 5,4,3,5

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At the old HQ, CrossFit MECCA in 2007