wod 7/14/12

o-lift

Work up to a 1 rep snatch balance(work on staying back on your heels)

5x2 overhead squat @ 80% of that snatch balance

Work  up to a heavy single full snatch

Strength-

5x5 @ 75%  Bench

Wod 10 min amarp

4 muscle ups
5 push jerks 185/120
6 burpees