WOD 7/11/12

O-Lift

10x1 Tall Snatch http://www.catalystathletics.com/exercises/exercise.php?exerciseID=217

10x1  Hang Squat Snatch

Snatch Push Press + Overhead Squat - (80% of Snatch)  5 x 5+2(so this is 5 sets of 5 snatch push press with 2 overhead squats after the last push press)

High Bar Back Squat- 80% 6x2 

Strength- 5 sets of 10(T&G deadlifts @ 88% of your 10 rep max)

Wod - Games WOD

3 rounds for time:

8 split snatch - 115/75(alt feet)

7 bar muscle ups

Run 400 m

 

AP-50 strict bar dips