Monday November 26th, 2012 O-Lifting Week 4-


3 Position Snatch (Snatch + Mid Hang Snatch + High Hang Snatch) 5×1 Light, Rest 60sec – Don’t set the bar down till the HH Snatch is done.

Snatch From Blocks Just Below the Knee 5×2 Light, Rest 90sec

Back Squat 5×3 @84% Rest 90sec

**On the 90sec Rest Perform 10 30/24 inch Box Jumps**

Snatch Pulls 3×5 @100% of Snatch Rest 60sec – Straps are allowed



10min OTM

Odd – 4 Hang Squat Snatch attempts @75% of Snatch

Even – 150 Meter Row

After 10min is up Imediatly Perform 75 Burpees For Time

*Score is time it took to do Burpees Plus any Snatch Misses adds 1min per miss to your burpee time.*