WOd 6/20/12

O-Lift

1. work up to max muscle snatch for the day(no more than7 sets) focus on keeping feet down
2. work up to max power snatch for day(start 10 lbs heavier than max Msnatch, no more than 7 sets)
3.  4x4 Snatch grip push press @ 85 % of (snatch) + 2 overhead squats

4a) 10X2 High-Hang Snatch (w/ hips) – heavy but perfect, rest 45 sec. DEMO VIDEO
4b) 10X2 3-Stop Snatch Pull – heavy but perfect, rest 45 sec. DEMO WITH INSTRUCTION

Notes: Set up 2 bars to complete this piece. The 3-Stop Snatch Pull should be significantly heavier than the High-Hang, but every one of the 3 positions should be perfect and paused for at least 2 seconds. PLEASE WATCH THE DEMO VIDEO, and notice exactly how close the bar is to Caleb’s body on every step of the movement. High-Hang Snatch does not have to be unbroken.

Strength- build up to  a 10 eo max deadlift(all reps must be touch and go) We will be using this as a tester so make sure you find this out today!!!!!

Wod-

"Scarcrow"

5 Rounds of

5 185 Snatch(any way)
5 bench Press 205

AP- Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – more deficit than last week, rest 45 sec.
1b) 4 X 5 Weighted Strict Suppinated Pullups – heaviest possible, rest 45 sec.
1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.