wod 3/12//12

O-lift

Power snatch + 2 snatch - 70% x 2 sets; 75% x 3 sets
Jerk - 75% x 3 x 5
Clean pull - 93% (of clean) x 5 x 5
Back squat - 65% x 6; 70% x 6; 75% x 6; 80% x 5 x 2

WOd #2

5 rounds for time of:

6 Muscle-Ups(if you have no muscle ups use banded progression)
9 Front Squats @ 185/120#

Ap- YES YOU ARE ALTERNATING THESE!

a) 3X8 Supinated Bent Over Rows – heavy, rest 60 sec.
b) 3X8 Weighted GH Raise – heavy, rest 60 sec.