Monday August 13th, 2012 O-Lifting


1.Snatch from Blocks Hip High 5×5 Light 40-55% of max Rest 60sec

2a.Front Squat 3×3 with 5 sec Pause at the Bottom Heavy as Possible Rest 90sec

2b.Behind the Neck Push Press 3×5 Heavy as Possible Rest 90sec



EMOM 10min

Odd Min 5 Kettle Bell Snatches each Arm 70/55

Even Min 20 Sit-Ups


Mid line

Max Effort Hand Stand Hold

Max Effort Plank on Elbows

*These should be performed together with no rest between*