Wod 6/27/12

O-Lift

Muscle snatch - 80% x 3 x 3

10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.
DEMO 3-STOP SNATCH & DEMO HI-HANG SNATCH

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

**Find your 5 rep max touch and go full squat snatch(important as we will be testing this)

Strength- 

1a) 5x5(l/r) Overhead Forward Barbell Lunges , heavy as possible(bar must come from ground)rest 60 secs

1b) 5x10(l/r) 1 arm dumbell rows, heavy as possible

Skill

1a) 4 X ME Strict Handle HSPU + ME Kipping Handle HSPU – more deficit than last week, rest 45 sec.
1b) 4 X 5 Weighted Strict C2B Pullups (overhand grip) – heaviest possible, rest 45 sec.
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

Notes: “Handle” HSPU denotes HSPU performed on either parallettes or dumbbells. Width is not noted as too wide a setup will be impossible to use safely. There should be an object (preferably an ab-mat) placed at roughly a 2″ deficit between the handle.

Wod-  For Time

 5 rds

5 Power Cleans

5 Front Squats

5 Push Jerks

5 Muscle ups

1 minute rest between rounds.

 

Total time minus 4 minutes