WOD 7/10/12

O-Lift

10x1 Tall Clean(go as heavy as possible)  http://www.catalystathletics.com/exercises/exercise.php?exerciseID=150


Work up to a 1 rep max Clean and Jerk

3 unbroken hang power cleans EMOTM 10 minutes 225/135

Front Squat-  Work up to a 1 rep max for the day then drop and hit 5x2 @ 80% of that

Strength-

 1a) 3X15 Reverse Hyper (heavy as possible) rest 60 sec
 1b) 3X10 Tempo GHD Situps – (3 seconds down, 3 seconds up) rest 60 sec.

Wod 


4 rounds for total working time of:
5 MU
20 Burpees
7 Deadlifts @ 315/225#
*Rest 1/2:1 rest half the time a round takes you so if the round takes 2 minutes rest 1 minute in between