Wod 7/18/12

O-Lift

2 position snatch(floor then hang mid thigh) 8x1 (heavy as possible, if you miss drop weight)

Halting Snatch Deadlift 6x3 (think about bar path and perfect form) 

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=186

Push Press work up to a heavy single for the day

then 7x3 @ 80% of that number

High Bar Back squat - 80% x 6 x 6

Strength- 

5 rounds

1 min max reps @ 405/325(if these are higher than your 1 rep max do this set @ 80% of your 1 rep max

rest 2 min

WOd #1 For Time

4 rounds

5 Power Snatches 135/95

5 Thrusters

5 box jumps 36/30

5 bar muscle ups(sub 10 chest 2 bar pull ups if you don't have bar muscle ups with a band)