For the next 12 weeks the O-Lifting emphasis will be on Position, Posture and Pulling Strength.
O-LIFTING WOD
A. Warm-up- 2 Snatch Pulls+ 2 Snatch Push Press+ 2 Overhead Squats x 2 sets
B. Power Snatch + Overhead Squat + Snatch ( 2 second pause at the bottom of each)- x 3 sets
C. Push Press + Jerk Behind the Neck + Jerk (5 sec hold in split position)- 3 sets
D. Jerk Dip Squat 3 x 3
+
2 sets, no rest
A1. Weighted Back Ext (dumbell behind neck) x 10
A2. Front Bridge on Rings- 1 min hold