WOD 1/5/12

Wod #1
5 sets of 1 hang squat snatch(catch in full bottom) then 3 overhead squats
weight should go up each set rest 2 minutes inbetween sets

Wod # 2 "WOD 2 From the 2012 SICFIT London Throwdown Qualifiers"

Buy in with:
20 Power Cleans (95,135)
0r
16 Power Cleans (125, 185)
Or
12 Power Cleans (155, 225)
Then complete 5 Rounds of:
5 shoulder to overhead anyhow (95, 135)
7 Front Squats
9 Toes to Bar
Then cash out with Power Cleans.

STANDARDS:
Power clean:
Chosen weight start from the ground, on ‘go’ you can grab the bar. Bar received on shoulders with elbows in front of the bar. The rep is complete when the hip and knee are fully extended.
Shoulder-to-overhead:
Bar starts on shoulders (can go right after the last power clean). Bar must travel from the shoulder to a position locked out overhead, with hip and knee extended, feet inside shoulders and head neutral.
Front Squat:
Bar starts racked on shoulders (can go right after the last STOH). Crease of the hip must pass below the knee then return to a full stand, with hip and knee extended.
Toes-to-bar:
Must start at a full hang from the bar. Both feet must touch the bar simultaneously. Any part of the foot/shoe is acceptable as a contact point with the bar.