WOd 1/16/12

Ok Folks great job with the russian squat program now its time to turn it UP!

We are going to start a 10 week Olympic Lifting cycle that will be intense.  I need everyone to stick with it and not deviated from the format. Ideally we will be doing a Mon, Tue, Wed, Thur, Sat Schedule with rest days being Fri, and Sun.

If you cant make that scheulde try and stick to one you can so you get rest days on same days.

This cycle will take us through the opens which starts  at end of Feb.

I will give more info the closer the opes get as to when i want you doing he open wods but for now lets focus on our tech and pulling power.

We will also e cutting down our Met Con work some to 1 shorter Met Con a day and then posterior chain an ab work.

Also would like you to start warming up with some of these moves 

Here we go

Snatch - 75% x 1 x 3

Snatch pull - 90% (of snatch) x 3 x 3

Snatch deadlift - 100% x 3 x 3

Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps(30/24)

WOD-10 Min AMRAP

10 C2b Pull Ups
25 dubs

ML-50 GHD sit ups
5 min plank hold