Monday, September 24th, 2012 O-Lifting


1.Tempo 1st Pull Snatch with a 3 sec pause at rock bottom squat 5×2 Heavier than last week rest 90sec

*This tempo should be 7 count up to the high hang position and then an explosive 2nd pull and a quick 3rd pull under.  Make sure it is a true 7sec!!  The goal is to maintain a perfect posterior pulling position.*

2.Back Squat 20 reps @ 15lbs Less than our 5RM from 8/15/12 or 15lbs more than last week

3. Snatch Balance 3×5 Heavy as Possible Rest 90sec



7min AMRAP

3 Ball to Shoulder 85/50

6 Ball Slams 35/25

9 Wall Balls 20/14