Monday, June 25th, 2012 O-Lifting


1. Muscle Snatch + Over Head Squat 3×3+3  @ 40% Pause 5 sec at the bottom of each Squat, Rest 30sec

2. 10min to Find a 1RM Snatch Balance

3a. Behind the Neck Push Press 3×3 Heavy as Possible rest 60sec

3b. Snatch Pulls 3×3 Heavy as Possible rest 60sec



EMOM 10min

1 Muscle Up

2 Snatch Balance

1 Muscle Up

Every Failed Rep=10 Wall Balls at the end of the 10min

*Snatch Balance weight is 85% of your Max.   If you can’t do a M.U. then you have to do 3 Chest to ring Pull-Ups*