Outlaw 18.08.2012

BB Gymnastics

1) 15 minutes to establish a 1RM Snatch.

• Score: 75 kg, 3 x fail x 81 kg

2) 15 minutes to establish a 1RM Clean and Jerk.

• Score: 107 kg PR! (+2kg)

Strength

15 minutes to establish a 1RM Front Squat.

• Score: 132 kg

Notes: These should be at absolute rock-bottom depth. DO NOT stop at just parallel to score a big number. Go to absolute bottom to score a true number.

Conditioning

“Deacon”
12 minute AMRAP of:
11 Pause Pullups
8 Behind the Neck Push Jerks 185/120# (racks may be used)
18 Pistols (alternating)

• MOD: 8 Min AMRAP
• Score: 2 + 15 @ 72 kg

Notes: Pause Pullups are pull-ups performed with a 3 second pause while holding the chin over the bar. If the chin does not remain over the bar for a full 3 seconds, the reps does not count. If there is debate on how long 3 seconds is, set up a clock within clear view of the pull-up bar and literally watch the 3 seconds count off. These may be any grip and kipping is allowed.

M/F/S - 4/5/2