Outlaw 26.06.2012

BB Gymnastics

1) 5X3 Vertical Clean off High Boxes (at Hip) + 1 Split Jerk – heavy but fast, rest 60 sec. Score: 80/80/82/82/82

Notes: Complete all Cleans, then one Split Jerk after the third Clean.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 1X5 @ 116, 1X3 @ 131, 1X2 @ 138, 1X2 @ 145 – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 5X2 Push Press – heavier than last week, rest 60 sec. Score: 68 kg
2b) 5X2 Pause Front Squats – heavier than last week, rest 60 sec. Score: 100 kg

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning

EMOM for 10 minutes:
3 Bar Muscle-Ups
During each rest interval perform AMRAP of Double-Unders.
*Score is total reps of DU.

** MOD: 3 C2B + 3 RD for 3 Bar MU

Score: 315 DU

M/F/S - 2/2/2