Monday, June 18th, 2012 O-Lifting


1.Snatch Pull from High Blocks+Snatch From High Blocks 5×1+1 60-70% Rest 60sec 

*If at any point in time you are looking or felling like the lift is not fast and smooth with near flawless technique then you have gone to heavy.*

2a.Snatch Push Jerk 3×3 Heavy as possible Rest 45sec

2b.Snatch Pulls 3×3 105%+ or heavier than last week.  The bar speed should look the same as if it was 75%.  If it isn’t then lower the weight. Rest 45sec

3.Front Squats 3×3 Heavy as possible with a 3sec pause at the bottom Rest 90sec



8min AMRAP

5 Shoulder to Over Head #135/95

15 Double Unders