Wod 2/20/12

Wod #1 O-Lift

- Snatch - 70% x 1 x 3
- Clean & jerk - 70% x 1 x 3
- Front squat - 80% x 2 x 2; follow each set immediately with 2 barbell box jumps


Wod # 2

Conditioning (pain threshold training)

5 rounds for total time of:

Run 200m
12 UB Hang Squat Cleans @ 135/95#
15 DB Push Press @ 35/20#

Rest 3 minutes.

Notes: I don’t know how else to say this; try to make yourself pass out. Runs need to be absolutely 100% every round. Do not pace or hold back at all. Transitions must be as quick as possible. Time should be total of all 5 rounds WITHOUT the rest intervals.

Lets push for a sub 9 minute mark! ALL OUT!

50 GHD Sit Ups