WOD 7/6/12

O-Lift

5X3 Split Jerk off Blocks – heavy but clean, rest 90 sec.

10x1 Clean Deadlift to hang squat clean

5x3 1 1/4 front squats at 75% of your 1 rep max front squat

Strength
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 25% Band Tension – rest 45 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Seated BB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the BB is locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.

Wod -

100 dubs
4 mu
10 front squat w/2 53/35 kb
4 mu
10 push press
4 mu
10 thruster
4 mu
10 double kb snatches
100 dubs

AP- 100 back extensions