Wednesday, December 5th, 2012 O-Lifting Week 5


Front Squat 5×3 @92% Rest 90sec

Snatch Balance Work Up to a Moderate Single 60-85%

3 Position Snatch 5×1 Moderate 60-80% of Best Snatch Rest 90sec

Snatch Pulls 3×3 @102% of Snatch Rest 45sec



“Fat Helen”

2 Rounds For Time:

400 Meter Run

21 KB Swings 70/55

12 C2B Pull-Ups


AMRAP 5min

Bar Bell TGU 65/45

*This is an AMRAP but only because I want you to keep moving, don’t force a rep the stimulus done right is more important than get 2 or 3 more reps*