Wednesday, July 11th, 2012 O-Lifting


1.Muscle Snatch+Power Snatch+Split Snatch+Over Head Squat (Hold Rock Bottom 10sec) 4×1+1+1+1 @45% Rest 60sec

2.Hang Snatch Above the Knee 5×1 Heavy as Possible Rest 90sec

3a.Snatch Balance 3×2 @105% of Snatch rest 60sec

3b.Snatch Pull 3×2 @105%+ of clean as long as you can still maintain speed on the bar



Not For Time, For Quality:

5 Muscle Ups

10 Double Unders

4 Muscle Ups

20 Double Unders

3 Muscle Ups

30 Double Unders

2 Muscle Ups

40 Double Unders

1 Muscle Up

50 Double Unders