Wod 6/19/12

O-Lift

7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side

Notes: Complete both Cleans, then one Push Jerk after the second Clean.

Strength


1)High Bar Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.


2a) 5X3 Push Press – heavier than last week, rest 60 sec.
2b) 5X3 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Wod-For time

30 Squat Cleans 225/135

rest 10 minutes then

For time

15 bar muscle ups
then 15 ring muscle ups 

Ap- 5 sets of 15 on reverse hyper (heavy as possible)