WOD 6/30/12

O-lifts

1) 7X1 Snatch off Blocks (just below the knee) – heaviest possible with near perfect technique, rest as needed
2) 7X1 Clean off Blocks (just below the knee) – heaviest possible with near perfect technique, rest as needed

3) EMOTM complete 3 unbroken touch and go power cleans @ 100% of your 5 rep max number from this week until failure.


Strength- 

1) 6x3 1/4 back squats, go as heavy as possible

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168

2)a Close Grip Bench Press - 67% 1RM; 10 sets of 3; rest 30 sec

 2)b AMRAP Strict Mixed Grip Chin Ups @; 10 sets; rest 30 sec

Conditioning
21-15-9 of:
OH BB Walking Lunges 135/95#
C2B Pullups
Bar Facing Burpees
For time.

Notes: For BB Lunges 1 step = 1 rep.