WOd 7/3/12

O-Lift

1) 7X2 Vertical Clean off High Boxes + 1 Split Jerk – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side

Notes: Complete both Cleans, then one Split Jerk after the 2nd Clean.

2) Work up to a heavy single Power Snatch(in no more than 7 sets)

3) @95% of that number perform 7X1 of 2 power snatches then 4 overhead squats 

Strength

1)  Front Squat -Build to a 1 rep max (for the day), then do 4x2 @ 90% of that number.

2a) 4X5 Push Press – heaviest than last week (fuck! it’s heaviest possible), rest 60 sec.
2b) 4X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. DEMO VIDEO

Wod- For Time(minus 7 minutes rest)

these should be ALL OUT Effort and Unbroken!

15,12,9

Power Clean - 135/95

Burpees

 

rest 7 minutes

 

 

3 rounds

95/65 G2O - 10 reps

200 yd shuttle run - 50 yds there and back twice