Competitors 07.24.12

For the next 7 days:

Competitive Athletes:

.....keep the lifting goin, do % work of all lifts til August 1. Starting in August all competitive athletes will be beginning a SERIOUS and I mean SERIOUS strength bias program. Keep in mind your metcons will suffer slightly. But they will come back. We need to focus on getting strong, BRUTALLY strong!
*COMPETITORS WOD WILL EITHER BE COMPLETED BEFORE OR AFTER CLASS. COORDINATE WITH YOUR TRAINERS

Today:
1a Clean pulls @115% of 1RM x 3
1b Front Squat @100%
of C&J of 1RM x 2
*for a total of 5 sets

2. 3x10 HSPU

3. 10 OHS (135/95)
10 OTB Box Jumps (30/24)
10 Thrusters (95/65)
10 Power Snatch (95/65)
10 Burpee Pullups
*then do the wod in reverse after the Pullups one time through
10 power snatch then 10 thrusters etc...