strict pullups 10 x
lunches 30kg 10x
situps 10x
6 rounds

35-25-20-15-10-5 Reps:
GHD Situps
Back Extensions
Knees to Elbows
Stiff Legged Dead Lifts (95/65)

7 rounds for time
7 dumbell snatch 15/8
7 hang clean @35/25
7 push press @35/25

WU:
Roll,Shoulder,400 meter run

WOD:
10 RFT:
- 1 am DB Complex
> One complete movement on BOTH arms = 1 rep

Midline:
3 rounds:
- 5 Good mornings with bar
- 5 T2B

Sill:
15 min split jerk practice

WOD:
AMRAP 10 min
- 7 push press
- 30 split jumps
- 15 v-ups

WOD:
for total time:
7 sets of:
- 400m Run
- Rest 2x run time
> During Rest 3x strict pull-ups

Tall Snatch x50reps

Snatch
1-1-1
135,165(f),165(f)

8rds
40m Sprint
15 Push Ups
Rest 1min

Backsquat

07-05-2011 WOD Snatch & Run
Shoulder Press Challenge Lift-7

WOD:

800m Run

30 Snatch AHAP

800m Run

Good workout all the way around. I continue to surprise myself when I lift big weight. Always go into it thinking I won't be able to do it, but somehow it works out. I felt really comfortable with 75. Granted I could only do them 1 at a time. By 27, it was taking me a couple of tries. 2nd 800 was much slower.

5 Rounds:
- rest 45secs between rounds
- 10 x Alternating Dumbbell Snatch (24kg, 28kg, 32kg, 32kg, 32kg)
- 10 x 9kg Med Ball OHS
- 10 x Dip

Ladder:
- 1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1
- Toes to Bar
- Burpee 24" Box Jump