WOD 1/17/12

 Nasty Day today eat well and be ready to train!


Wod # 1 O-Lifting

• Muscle snatch - max for day
• Power snatch - 80% x 1 x 4
• Power clean & power jerk - 80% x 1 x 4
• Overhead squat - 80% x 1; 65% x 3 x 2

Here is a video of proper Muscle snatch it differs from the power snatch in that it is one solid movement up(this will be a much lighter weight) maybe less than 50% of you max snatch

http://www.cathletics.com/exercises/exercise.php?exerciseID=96

Also in the power jerk our feet will just be jumping out into the squat receiving position NO SPLITTING

Wod #2
2 rds (Goal is to hit same numbers the second round)

Max ub wall balls
rest 30 sec
Max ub hr push ups(NO SNAKING AND FULL LOCK OUT AT TOP AND CHEST MUST TOUCH GROUND)
rest 30 secs
Max T&G Deadlifts @ 315/220 (must be touch and go)
rest 30
Max Wall walks (these must be up and down any more than a split second pause @ bottom would count as a break)

Wod # 3 For Time

3Rds

10 165/115 bench press
10 dumbbell thrusters 35/20
10 HSPU,s
2 rope climbs