Outlaw 13.08.2012

BB Gymnastics

1) Snatch: 2 reps EMOM for 7 minutes @ 85%, then rest 2 minutes and perform 1 rep @ 95% (3 attempts only)

• Score: 1 RM 80 kg (11.08.2012), 95% im ersten Versuch gestanden

2) Clean & Jerk: 2 reps EMOM for 7 minutes @ 82%, then rest 2 minutes and perform 1 rep @ 92% (3 attempts only)

•  Score: 1 RM 105 kg (11.08.2012), 95% im ersten Versuch gestanden

Notes: These DO NOT need to be touch & go reps. You may reset after each lift, but do not take a full rest break.

Accessories

1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec.

• Score: 60/65/65

1b) 3X3 Flat Footed Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec.

• Score: 50/60/60

Notes: For 1a, one rep would involve 1 SN Grip PP + 1 Heaving Snatch Balance + 1 OHS, that sequence should be completed three times each set.

Conditioning

12 minute AMRAP of:
50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).

• Score: 50/7 - 50/14 - 50/21 - 50/28 - 50/35 - 16/0 *schwereres Seil

M/F/S - 2/4/2