Outlaw 10.07.2012

BB Gymnastics

1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – heavy but fast, rest 60 sec.

• Score: 80 kg

Notes: Complete 3 Cleans, then 2 Push Jerks after the 3rd 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: 5X3 @ 90% – rest 2:00-3:00 between sets.

• Score: 131 kg

Notes: Percentage is based off of 120515

2a) 3X5 Push Press – heavier than last week, rest 60 sec.

• Score: 68 kg

2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec.

•  Score: 126 kg

Conditioning

Run 800m
100 KB Snatches 24/16kg

Notes: 50 each arm. Use any combination of reps to get there.

For time.

• Score: 09:07 min (3:22 after 840 m)

M/F/S - 3/3/3(7*) *lower back.....