Outlaw 09.07.2012

BB Gymnastics

 
1) 5X3 Snatch off Blocks (just below the knee) – heavy but fast, rest 60 sec.

• Score: 65/65x2/65/68/68x3

2a) 3X5 Snatch Pull – heavy, rest 45 sec

• Score: 85 kg

2b) 3X5 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch for 5) rest 60 sec.

• Score: 70 kg (1RM)

Strength

1a) 3X10 “Strict” Weighted GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)
1b) 3X10 Tempo GHD Situps – (3 seconds down, 3 seconds up) rest 60 sec

• Score: as prescribed, GHR without weight

Conditioning

4 rounds for total working time of:
5 MU
20 Burpees
7 Deadlifts @ 315/225#
*Rest 1/2:1

• MOD: sub 5 C2B + 5 Strict RD to Support

•  Score: 2:03 / 2:10 / 2:22 / 2:48

M/F/S - 2/2/2