Outlaw 07.08.2012

BB Gymnastics

1) 5X2 Snatch off High Boxes (just above knee) – heavy, rest 60 sec.

• Score: 65/65/60/70/70

2) 5X2 Clean off High Boxes (just above knee) – heavy, rest 60 sec.

•  Score: 85/85/90/90/90

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) 4X8 Back Squats @ 80% – rest 2 minutes.

Notes: Percentage is based off of 120515.

• Score: as rx'd, 3RM = 145 kg

2) 5X2 Pause Front Squats – heavy (5 sec. pause in the hole), rest 90 seconds.

•  Score: 100/90/95/95/95

Conditioning

20 minute AMRAP of:
100′ Prowler Push 165/125# (50′ high handles/50′ low handles)
5 Rope Climbs 15′

•  Score: U Go I Go mit Alex: 4 Runden

Notes: A typical Prowler weighs 75#. The weights listed are with a set of 45# plates added for men, and a set of 25# plates added for women. The total Prowler weight, including the Prowler, is what’s listed above. The pushes should be performed on asphalt, not turf or any other surface that allows for less friction.

M/F/S - 4/5/2