Wod 7/13/12

 O-Lift 


Clean Shrug 8x3 work up as heavy as possible http://www.catalystathletics.com/exercises/exercise.php?exerciseID=93


10x1 hang squat clean(focus on finishing the pull and jumping backwards not forward) heavy as possible


watch this whole video and focus on how they always finish the pull and keeping the weight on the heel the whole time(cleans come in around 4:20)

Work up to a max jerk from the boxes(work on your drive under the bar) think before each lift


Then do 5 doubles @ 85% of that number


High Bar Back Squat 6x5 @ 80% 


and if you think you cant drop in with heavy weight watch this http://youtu.be/WK7m6I5m6gY


WOD -

50 Kb  Swings
25 burpees
10 snatches(any style) 185/120
7 muscle ups
10 snatches
25 burpees
50 kb swings